logo
BoostcampPNG

Upper Lower

by Roshen T.

Program Description

build muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2026 09:52
  • Last Edited
    Mar 02, 2026 10:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
13.1%
Chest
9.8%
Quadriceps
9.8%
Hamstrings
9.8%
Middle Delts
6.6%
Glutes
6.6%
Biceps
4.9%
Forearms
4.9%
Calves
4.9%
Abs
4.9%
Lats
3.3%
Upper Back
3.3%
Rear Delts
1.6%
Abductors
1.6%
Lower Back
1.6%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Lateral Raise (Machine)
2
6-8 reps
-
7
Shoulder Press (Plate Loaded)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
6-8 reps
-
6
Lying Leg Curl
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
6-8 reps
-
2
Lateral Raise (Machine)
2
6-8 reps
-
3
Chest Supported Row (Smith Machine)
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Chest Supported Low Row Machine (Plate Loaded)
2
6-8 reps
-
6
Incline Bench Press (Smith Machine)
2
6-8 reps
-
7
Pec Deck (Machine)
2
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
9
Preacher Curl (Machine)
2
6-8 reps
-
10
Seated Dip (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
2
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
2
6-8 reps
-
5
Calf Raise (Leg Press)
3
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
7
Cable Wrist Curls
2
6-8 reps
-
8
Wrist Extension (Dumbbell)
2
6-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Chest Supported Row (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Chest Supported Low Row Machine (Plate Loaded)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
8
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
9
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
10
Seated Dip (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 2
1
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Cable Wrist Curls
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
8
Wrist Extension (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 3
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Chest Supported Row (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Chest Supported Low Row Machine (Plate Loaded)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
8
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
9
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
10
Seated Dip (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Cable Wrist Curls
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
8
Wrist Extension (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-