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BoostcampPNG

Modified ant post (push/pull)

by Tristan K.

Program Description

meh

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2025 02:59
  • Last Edited
    Aug 26, 2025 03:31
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
banded incline smith incline smith
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lateral Raise (Machine)
2
-
5
Leg Extension
2
-
6
Tricep Extension (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Hip press
2
-
9
Decline Crunch (Weighted)
2
-
10
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Y Raise
2
-
2
Reverse Pec Deck
2
-
3
lying hamstring curl
2
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Hyperextension
2
-
6
Straight Leg Calf Raise
2
-
7
Lat Pulldown
2
-
8
Pullover (Machine)
2
-
9
Hip Thrust (Machine)
2
-
10
Preacher Curl (Dumbbell)
2
-
11
Hammer Curl (Dumbbell)
2
-
Week 1
1 / 18 Weeks
Day 4
1
Y Raise
2 Sets
-
2
Reverse Pec Deck
2 Sets
-
3
lying hamstring curl
2 Sets
-
4
Seated Wide-Grip Row (Cable)
2 Sets
-
5
Hyperextension
2 Sets
-
6
Straight Leg Calf Raise
2 Sets
-
7
Lat Pulldown
2 Sets
-
8
Pullover (Machine)
2 Sets
-
9
Hip Thrust (Machine)
2 Sets
-
10
Preacher Curl (Dumbbell)
2 Sets
-
11
Hammer Curl (Dumbbell)
2 Sets
-
Day 3
1
Pec Deck (Machine)
2 Sets
-
2
banded incline smith incline smith
2 Sets
-
3
Shoulder Press (Plate Loaded)
2 Sets
-
4
Lateral Raise (Machine)
2 Sets
-
5
Leg Extension
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
7
Overhead Tricep Extension (Cable)
2 Sets
-
8
Hip press
2 Sets
-
9
Decline Crunch (Weighted)
2 Sets
-
10
Wrist Curls
2 Sets
-
Day 2
1
Y Raise
2 Sets
-
2
Reverse Pec Deck
2 Sets
-
3
lying hamstring curl
2 Sets
-
4
Seated Wide-Grip Row (Cable)
2 Sets
-
5
Hyperextension
2 Sets
-
6
Straight Leg Calf Raise
2 Sets
-
7
Lat Pulldown
2 Sets
-
8
Pullover (Machine)
2 Sets
-
9
Hip Thrust (Machine)
2 Sets
-
10
Preacher Curl (Dumbbell)
2 Sets
-
11
Hammer Curl (Dumbbell)
2 Sets
-
Day 1
1
Pec Deck (Machine)
2 Sets
-
2
banded incline smith incline smith
2 Sets
-
3
Shoulder Press (Plate Loaded)
2 Sets
-
4
Lateral Raise (Machine)
2 Sets
-
5
Leg Extension
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
7
Overhead Tricep Extension (Cable)
2 Sets
-
8
Hip press
2 Sets
-
9
Decline Crunch (Weighted)
2 Sets
-
10
Wrist Curls
2 Sets
-