logo
BoostcampPNG

POF A-B

by Roberto B.
4.0
(1 rating)

Program Description

Build muscle

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 25, 2025 10:34
  • Last Edited
    Nov 01, 2025 09:34

Summary

Embark on a transformative 10-week journey with the POF A-B program, designed for serious lifters looking to build strength and muscle across all major muscle groups. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, focusing on legs, chest, and triceps. Each workout is structured to maximize intensity and efficiency, ensuring you push your limits while enjoying the process. With a full gym at your disposal, get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.3%
Upper Back
11.1%
Biceps
10.9%
Triceps
9.6%
Chest
9.2%
Front Delts
7.7%
Middle Delts
7.3%
Quadriceps
6%
Hamstrings
5.6%
Abs
4.8%
Calves
4.5%
Glutes
3.6%
Rear Delts
3.4%
Lower Back
2.8%
Forearms
1.8%
Abductors
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Leg Press
2
8-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-20 reps
-
7
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
8
Incline Bench Press (Smith Machine)
2
8-10 reps
-
9
Incline Fly Press (Dumbbell)
2
8-12 reps
-
10
Bench Press (Dumbbell)
2
8-10 reps
-
11
Pec Deck (Machine)
2
8-12 reps
-
12
Skull Crusher (Dumbbell)
2
8-12 reps
-
13
Overhead Tricep Extension (Cable)
2
8-12 reps
-
14
Tricep Pushdown (Cable)
2
8-10 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Leg Press
2
8-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-20 reps
-
7
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
8
Incline Bench Press (Smith Machine)
2
8-10 reps
-
9
Incline Fly Press (Dumbbell)
2
8-12 reps
-
10
Bench Press (Dumbbell)
2
8-10 reps
-
11
Pec Deck (Machine)
2
8-12 reps
-
12
Skull Crusher (Dumbbell)
2
8-12 reps
-
13
Overhead Tricep Extension (Cable)
2
8-12 reps
-
14
Tricep Pushdown (Cable)
2
8-10 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Leg Press
2
8-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-20 reps
-
7
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
8
Incline Bench Press (Smith Machine)
2
8-10 reps
-
9
Incline Fly Press (Dumbbell)
2
8-12 reps
-
10
Bench Press (Dumbbell)
2
8-10 reps
-
11
Pec Deck (Machine)
2
8-12 reps
-
12
Skull Crusher (Dumbbell)
2
8-12 reps
-
13
Overhead Tricep Extension (Cable)
2
8-12 reps
-
14
Tricep Pushdown (Cable)
2
8-10 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Leg Press
2
8-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-20 reps
-
7
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
8
Incline Bench Press (Smith Machine)
2
8-10 reps
-
9
Incline Fly Press (Dumbbell)
2
8-12 reps
-
10
Bench Press (Dumbbell)
2
8-10 reps
-
11
Pec Deck (Machine)
2
8-12 reps
-
12
Skull Crusher (Dumbbell)
2
8-12 reps
-
13
Overhead Tricep Extension (Cable)
2
8-12 reps
-
14
Tricep Pushdown (Cable)
2
8-10 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Leg Press
2
8-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
10-20 reps
-
7
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
8
Incline Bench Press (Smith Machine)
2
8-10 reps
-
9
Incline Fly Press (Dumbbell)
2
8-12 reps
-
10
Bench Press (Dumbbell)
2
8-10 reps
-
11
Pec Deck (Machine)
2
8-12 reps
-
12
Skull Crusher (Dumbbell)
2
8-12 reps
-
13
Overhead Tricep Extension (Cable)
2
8-12 reps
-
14
Tricep Pushdown (Cable)
2
8-10 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-15 reps
-
2
Hack Squat
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
4
12-20 reps
-
7
Incline Bench Press (Dumbbell)
2
8-12 reps
-
8
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
9
Bench Press (Dumbbell)
2
8-12 reps
-
10
Pec Deck (Machine)
2
8-12 reps
-
11
Skull Crusher (Dumbbell)
2
8-12 reps
-
12
Overhead Tricep Extension (Cable)
2
8-12 reps
-
13
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-15 reps
-
2
Hack Squat
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
4
12-20 reps
-
7
Incline Bench Press (Dumbbell)
2
8-12 reps
-
8
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
9
Bench Press (Dumbbell)
2
8-12 reps
-
10
Pec Deck (Machine)
2
8-12 reps
-
11
Skull Crusher (Dumbbell)
2
8-12 reps
-
12
Overhead Tricep Extension (Cable)
2
8-12 reps
-
13
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-15 reps
-
2
Hack Squat
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
4
12-20 reps
-
7
Incline Bench Press (Dumbbell)
2
8-12 reps
-
8
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
9
Bench Press (Dumbbell)
2
8-12 reps
-
10
Pec Deck (Machine)
2
8-12 reps
-
11
Skull Crusher (Dumbbell)
2
8-12 reps
-
12
Overhead Tricep Extension (Cable)
2
8-12 reps
-
13
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-15 reps
-
2
Hack Squat
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
4
12-20 reps
-
7
Incline Bench Press (Dumbbell)
2
8-12 reps
-
8
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
9
Bench Press (Dumbbell)
2
8-12 reps
-
10
Pec Deck (Machine)
2
8-12 reps
-
11
Skull Crusher (Dumbbell)
2
8-12 reps
-
12
Overhead Tricep Extension (Cable)
2
8-12 reps
-
13
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-15 reps
-
2
Hack Squat
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hyperextension
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
4
12-20 reps
-
7
Incline Bench Press (Dumbbell)
2
8-12 reps
-
8
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
9
Bench Press (Dumbbell)
2
8-12 reps
-
10
Pec Deck (Machine)
2
8-12 reps
-
11
Skull Crusher (Dumbbell)
2
8-12 reps
-
12
Overhead Tricep Extension (Cable)
2
8-12 reps
-
13
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
2
8-12 reps
-
12
Hammer Curl (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
2
8-12 reps
-
12
Hammer Curl (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
2
8-12 reps
-
12
Hammer Curl (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
2
8-12 reps
-
12
Hammer Curl (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
2
8-12 reps
-
10
Bicep Curl (Barbell)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
2
8-12 reps
-
12
Hammer Curl (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
8
Hack Squat
2
8-12 reps
-
9
Leg Press
2
8-10 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-10 reps
-
12
Leg Curl
2
8-12 reps
-
13
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
14
Standing Calf Raise
2
10-20 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
8
Hack Squat
2
8-12 reps
-
9
Leg Press
2
8-10 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-10 reps
-
12
Leg Curl
2
8-12 reps
-
13
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
14
Standing Calf Raise
2
10-20 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
8
Hack Squat
2
8-12 reps
-
9
Leg Press
2
8-10 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-10 reps
-
12
Leg Curl
2
8-12 reps
-
13
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
14
Standing Calf Raise
2
10-20 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
8
Hack Squat
2
8-12 reps
-
9
Leg Press
2
8-10 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-10 reps
-
12
Leg Curl
2
8-12 reps
-
13
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
14
Standing Calf Raise
2
10-20 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
8
Hack Squat
2
8-12 reps
-
9
Leg Press
2
8-10 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-10 reps
-
12
Leg Curl
2
8-12 reps
-
13
Calf Raise (Leg Press)
2
1
8-12 reps
15-25 reps
-
-
14
Standing Calf Raise
2
10-20 reps
-
15
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Leg Press
2
10-15 reps
-
9
Hack Squat
2
8-12 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-12 reps
-
12
Leg Curl
2
8-12 reps
-
13
Standing Calf Raise
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Leg Press
2
10-15 reps
-
9
Hack Squat
2
8-12 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-12 reps
-
12
Leg Curl
2
8-12 reps
-
13
Standing Calf Raise
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Leg Press
2
10-15 reps
-
9
Hack Squat
2
8-12 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-12 reps
-
12
Leg Curl
2
8-12 reps
-
13
Standing Calf Raise
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Leg Press
2
10-15 reps
-
9
Hack Squat
2
8-12 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-12 reps
-
12
Leg Curl
2
8-12 reps
-
13
Standing Calf Raise
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
8-12 reps
-
8
Leg Press
2
10-15 reps
-
9
Hack Squat
2
8-12 reps
-
10
Leg Extension
2
8-12 reps
-
11
Hyperextension
2
8-12 reps
-
12
Leg Curl
2
8-12 reps
-
13
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
8-12 reps
-
10
Seated Military Press (Smith Machine)
2
8-12 reps
-
11
Lying Side Lateral Raise
2
8-12 reps
-
12
Lateral Raise (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
8-12 reps
-
10
Seated Military Press (Smith Machine)
2
8-12 reps
-
11
Lying Side Lateral Raise
2
8-12 reps
-
12
Lateral Raise (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
8-12 reps
-
10
Seated Military Press (Smith Machine)
2
8-12 reps
-
11
Lying Side Lateral Raise
2
8-12 reps
-
12
Lateral Raise (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
8-12 reps
-
10
Seated Military Press (Smith Machine)
2
8-12 reps
-
11
Lying Side Lateral Raise
2
8-12 reps
-
12
Lateral Raise (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Pullover (EZ Bar)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl (Dumbbell)
2
8-12 reps
-
10
Seated Military Press (Smith Machine)
2
8-12 reps
-
11
Lying Side Lateral Raise
2
8-12 reps
-
12
Lateral Raise (Dumbbell)
2
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Reverse Pec Deck
2
8-12 reps
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Pullover (EZ Bar)
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
7
Seated Military Press (Smith Machine)
2
8-12 reps
-
8
Lying Side Lateral Raise
2
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Preacher Curl (EZ Bar)
2
8-12 reps
-
11
Incline Curl (Dumbbell)
3
8-12 reps
-
12
Spider Curl
3
8-12 reps
-
13
Cable Crunch
4
8-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Hack Squat
2 Sets
8-12 Reps
-
2
Leg Press
2 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Hyperextension
2 Sets
8-10 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Standing Calf Raise
2 Sets
10-20 Reps
-
7
Calf Raise (Leg Press)
2 Sets
1 Set
8-12 Reps
15-25 Reps
-
-
8
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
9
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
-
10
Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
11
Pec Deck (Machine)
2 Sets
8-12 Reps
-
12
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
13
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
14
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
15
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
8-12 Reps
-
2
Dumbbell Row
2 Sets
8-12 Reps
-
3
Pullover (EZ Bar)
2 Sets
8-12 Reps
-
4
Underhand Lat Pulldown
2 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
7
Seated Military Press (Smith Machine)
2 Sets
8-12 Reps
-
8
Lying Side Lateral Raise
2 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
10
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
11
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
12
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
13
Cable Crunch
4 Sets
8-15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
2
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Pec Deck (Machine)
2 Sets
8-12 Reps
-
5
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
8
Hack Squat
2 Sets
8-12 Reps
-
9
Leg Press
2 Sets
8-10 Reps
-
10
Leg Extension
2 Sets
8-12 Reps
-
11
Hyperextension
2 Sets
8-10 Reps
-
12
Leg Curl
2 Sets
8-12 Reps
-
13
Calf Raise (Leg Press)
2 Sets
1 Set
8-12 Reps
15-25 Reps
-
-
14
Standing Calf Raise
2 Sets
10-20 Reps
-
15
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 4
1
Pull-Up (Weighted)
2 Sets
8-12 Reps
-
2
Dumbbell Row
2 Sets
8-12 Reps
-
3
Pullover (EZ Bar)
2 Sets
8-12 Reps
-
4
Underhand Lat Pulldown
2 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
10
Seated Military Press (Smith Machine)
2 Sets
8-12 Reps
-
11
Lying Side Lateral Raise
2 Sets
8-12 Reps
-
12
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
13
Cable Crunch
4 Sets
8-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Roberto B.Age 33, Man
12 days ago
5 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
It's hard to recover if you have a busy life, but it's really effective. Great program. Thanks to the master Emilio They for inspiring.