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Program Description

tone muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    160 minutes
  • Created
    Mar 28, 2025 02:45
  • Last Edited
    Apr 26, 2025 07:58

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Chest Fly (Cable)
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Single Leg Seated Hamstring Curl
2
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Shoulder Press Front Delt Bias
1
3-8 reps
-
10
Seated Row (Cable)
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Reverse Curl Cuffed
2
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Chest Fly (Cable)
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Single Leg Seated Hamstring Curl
2
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Shoulder Press Front Delt Bias
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Seated Row (Cable)
1
3-8 reps
-
12
Glute Bridge Smith
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Calf Raise (Leg Press)
1
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Calf Raise (Leg Press)
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Calf Raise (Leg Press)
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Calf Raise (Leg Press)
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Calf Raise (Leg Press)
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Calf Raise (Leg Press)
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Calf Raise (Leg Press)
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Calf Raise (Leg Press)
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Calf Raise (Leg Press)
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Chest Fly (Cable)
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Single Leg Seated Hamstring Curl
2
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Shoulder Press Front Delt Bias
1
3-8 reps
-
10
Seated Row (Cable)
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Reverse Curl Cuffed
2
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
Glute Bridge Smith
1
3-8 reps
-
11
Shoulder Press Front Delt Bias
1
3-8 reps
-
12
Standing Calf Raise Unilateral
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Hip Adductor (Machine)
1
3-8 reps
-
15
Hip Abductor (Machine)
1
3-8 reps
-
16
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Low To High Fly
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Calf Raise (Leg Press)
1
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Chest Fly (Cable)
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Single Leg Seated Hamstring Curl
2
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Shoulder Press Front Delt Bias
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Seated Row (Cable)
1
3-8 reps
-
12
Glute Bridge Smith
1
3-8 reps
-
13
Reverse Curl Cuffed
2
3-8 reps
-
14
Calf Raise (Leg Press)
1
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Frontal Lat Pullover
2
3-8 reps
-
2
Saggital Extension
1
3-8 reps
-
3
Crucific Lateral Raise
1
3-8 reps
-
4
SA Cuffed Bicep Curl
2
3-8 reps
-
5
Dro Pushdown
1
3-8 reps
-
6
Unilateral Leg Extension
2
3-8 reps
-
7
Seated Hamstring Curl
1
3-8 reps
-
8
Chest Supported Row (Machine)
1
3-8 reps
-
9
Bench Press (Smith Machine)
1
3-8 reps
-
10
SLDL Smith Machine
1
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Shoulder Press Front Delt Bias
1
3-8 reps
-
13
Standing Calf Raise Unilateral
2
3-8 reps
-
14
Reverse Curl Cuffed
2
3-8 reps
-
15
Hip Adductor (Machine)
1
3-8 reps
-
16
Hip Abductor (Machine)
1
3-8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Frontal Lat Pullover
2 Sets
3-8 Reps
-
2
Chest Fly (Cable)
1 Set
3-8 Reps
-
3
Crucific Lateral Raise
1 Set
3-8 Reps
-
4
SA Cuffed Bicep Curl
2 Sets
3-8 Reps
-
5
Dro Pushdown
1 Set
3-8 Reps
-
6
Unilateral Leg Extension
2 Sets
3-8 Reps
-
7
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
8
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
9
Shoulder Press Front Delt Bias
1 Set
3-8 Reps
-
10
Seated Row (Cable)
1 Set
3-8 Reps
-
11
Glute Bridge Smith
1 Set
3-8 Reps
-
12
Reverse Curl Cuffed
2 Sets
3-8 Reps
-
13
Calf Raise (Leg Press)
1 Set
3-8 Reps
-
14
Hip Adductor (Machine)
1 Set
3-8 Reps
-
15
Hip Abductor (Machine)
1 Set
3-8 Reps
-
Day 2
1
Frontal Lat Pullover
2 Sets
3-8 Reps
-
2
Chest Fly (Cable)
1 Set
3-8 Reps
-
3
Crucific Lateral Raise
1 Set
3-8 Reps
-
4
SA Cuffed Bicep Curl
2 Sets
3-8 Reps
-
5
Dro Pushdown
1 Set
3-8 Reps
-
6
Unilateral Leg Extension
2 Sets
3-8 Reps
-
7
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
8
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
9
Shoulder Press Front Delt Bias
1 Set
3-8 Reps
-
10
SLDL Smith Machine
1 Set
3-8 Reps
-
11
Seated Row (Cable)
1 Set
3-8 Reps
-
12
Glute Bridge Smith
1 Set
3-8 Reps
-
13
Reverse Curl Cuffed
2 Sets
3-8 Reps
-
14
Calf Raise (Leg Press)
1 Set
3-8 Reps
-
15
Hip Adductor (Machine)
1 Set
3-8 Reps
-
16
Hip Abductor (Machine)
1 Set
3-8 Reps
-
Day 3
1
Frontal Lat Pullover
2 Sets
3-8 Reps
-
2
Chest Fly (Cable)
1 Set
3-8 Reps
-
3
Crucific Lateral Raise
1 Set
3-8 Reps
-
4
SA Cuffed Bicep Curl
2 Sets
3-8 Reps
-
5
Dro Pushdown
1 Set
3-8 Reps
-
6
Unilateral Leg Extension
2 Sets
3-8 Reps
-
7
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
8
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
9
Shoulder Press Front Delt Bias
1 Set
3-8 Reps
-
10
Seated Row (Cable)
1 Set
3-8 Reps
-
11
Glute Bridge Smith
1 Set
3-8 Reps
-
12
Reverse Curl Cuffed
2 Sets
3-8 Reps
-
13
Calf Raise (Leg Press)
1 Set
3-8 Reps
-
14
Hip Adductor (Machine)
1 Set
3-8 Reps
-
15
Hip Abductor (Machine)
1 Set
3-8 Reps
-
Day 4
1
Frontal Lat Pullover
2 Sets
3-8 Reps
-
2
Chest Fly (Cable)
1 Set
3-8 Reps
-
3
Crucific Lateral Raise
1 Set
3-8 Reps
-
4
SA Cuffed Bicep Curl
2 Sets
3-8 Reps
-
5
Dro Pushdown
1 Set
3-8 Reps
-
6
Unilateral Leg Extension
2 Sets
3-8 Reps
-
7
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
8
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
9
Shoulder Press Front Delt Bias
1 Set
3-8 Reps
-
10
SLDL Smith Machine
1 Set
3-8 Reps
-
11
Seated Row (Cable)
1 Set
3-8 Reps
-
12
Glute Bridge Smith
1 Set
3-8 Reps
-
13
Reverse Curl Cuffed
2 Sets
3-8 Reps
-
14
Calf Raise (Leg Press)
1 Set
3-8 Reps
-
15
Hip Adductor (Machine)
1 Set
3-8 Reps
-
16
Hip Abductor (Machine)
1 Set
3-8 Reps
-