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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 31, 2025 07:08

Summary

Embark on an 18-week journey with the Modified Ant Post (Push/Pull) program, designed for those ready to elevate their strength training. This 4-day-a-week regimen combines targeted push and pull exercises, ensuring balanced muscle development and optimal recovery. With a variety of movements, including the Y Raise and Pec Deck, you’ll build strength in your upper body while sculpting your back and arms. Perfect for lifters of all levels, this program will help you achieve your fitness goals with confidence and efficiency.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.4%
Biceps
8.8%
Lats
8.7%
Glutes
8.1%
Middle Delts
7.5%
Triceps
7.5%
Chest
6.9%
Rear Delts
6.9%
Hamstrings
6.2%
Quadriceps
6.2%
Front Delts
5.6%
Forearms
4.4%
Lower Back
3.8%
Abs
3.8%
Calves
3.1%
Adductors
3.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-