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Workout V2

by Kyle S.
1 athletes joined

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2026 01:30
  • Last Edited
    Jan 29, 2026 06:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
11.2%
Biceps
10%
Front Delts
8.9%
Chest
7.7%
Abs
7.7%
Quadriceps
6.4%
Hamstrings
6.4%
Lats
6.4%
Glutes
5.7%
Forearms
4.1%
Rear Delts
3.4%
Middle Delts
3.2%
Adductors
2.3%
Abductors
2.1%
Calves
1.4%
Lower Back
0.9%
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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
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Overhead Press (Machine)
4
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Tricep Extension (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Single Arm Pushdown
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Plank
1
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Pull-Up (Assisted)
3
5 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Face Pull
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Plank
1 Set
1 mins
-
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Tricep Extension (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Single Arm Pushdown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Plank
1 Set
1.5 mins
-
Day 5
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-