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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
    Jul 18, 2025 02:14

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Adductors
13%
Abductors
13%
Hamstrings
12.1%
Lats
11.2%
Glutes
10.4%
Calves
6.5%
Chest
6.1%
Abs
5.1%
Triceps
3.1%
Biceps
3%
Front Delts
2.4%
BlogBannerPC
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
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
-