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BoostcampPNG

POF A-B

by Roberto B.

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
    Sep 29, 2025 10:04
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%
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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
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
-