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THE KILLER PROGRAM

by Vince L.
1 athletes joined

Program Description

Good balance between time and energy 1,5 hour workout.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 21, 2026 09:06
  • Last Edited
    Apr 03, 2026 04:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Front Delts
11.7%
Upper Back
10.9%
Chest
9.4%
Biceps
8.6%
Lats
7.8%
Abs
7%
Middle Delts
6.3%
Rear Delts
4.7%
Quadriceps
3.1%
Hamstrings
3.1%
Forearms
2.3%
Glutes
2.3%
Lower Back
2.3%
Adductors
1.6%
Abductors
1.6%
Calves
1.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Rear Delt Fly (Cable)
3
8 reps
-
6
Bayesian Curl
3
8 reps
-
7
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Face Pull
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
8 reps
5 reps
-
-
-
2
Hip Adductor (Machine)
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Standing Calf Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3
8 reps
-
7
Abs Crunch (Machine)
3
8 reps
-
8
Cable Crunch
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
-
2
Preacher Curl (EZ Bar)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Single Arm Rear Delt Cable Fly
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Shoulder Press (Machine)
3 Sets
8 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
6
Bayesian Curl
3 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Face Pull
3 Sets
8 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Tricep Extension (Cable)
3 Sets
8 Reps
-
6
Cable Crunch
3 Sets
8 Reps
-
7
Abs Crunch (Machine)
3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
-
-
-
2
Hip Adductor (Machine)
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
8 Reps
-
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Die Ene Voor Je Lats Met Een Straight Bar Bij De Cables En Dan Trek Je Hem Van Boven Naar Onder Schuin
3 Sets
8 Reps
-
7
Abs Crunch (Machine)
3 Sets
8 Reps
-
8
Cable Crunch
3 Sets
8 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Single Arm Rear Delt Cable Fly
3 Sets
8 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-