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Gregging my Doucette

by Kianush Z.

Program Description

7

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 02, 2025 01:49
  • Last Edited
    Jul 02, 2025 03:22

Summary

Embark on a transformative 16-week journey with "Gregging my Doucette," a comprehensive program designed for serious lifters looking to build strength and muscle. Committing to four days a week, you'll engage in a balanced mix of compound lifts and targeted isolation exercises, ensuring every muscle group gets the attention it deserves. With a focus on progressive overload and varied intensity, this program will challenge you to push your limits while refining your technique. Equip yourself with the full gym setup and get ready to elevate your training to new heights!
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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
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Seated Shoulder Press (Dumbbell)
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Seated Shoulder Press (Dumbbell)
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Seated Shoulder Press (Dumbbell)
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Hammer Curl (Dumbbell)
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Shrug (Dumbbell)
2
-
8
Seated Row (Cable)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
10
Chest Fly (Machine)
2
-
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Lateral Raise (Dumbbell)
2
-
-
3B
Turtle Raise
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Preacher Curl (Dumbbell)
2
-
-
7
Seated Row (Cable)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
-
10
Rear Delt Fly (Machine)
2
-
11
Abs Crunch (Machine)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Shoulder Press (Machine)
2
-
-
5
Chest Press (Machine)
2
-
6
Chest Supported Row (Dumbbell)
2
-
-
7A
Tricep Pushdown (Cable)
2
-
-
7B
Meadows Curl
2
-
-
8A
Bayesian Curl
2
-
-
8B
Reverse Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Shoulder Press (Dumbbell)
2
-
4A
Tricep Pushdown (Cable)
2
-
4B
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
-
2
Lat Pulldown
3 Sets
-
3A
Seated Shoulder Press (Dumbbell)
2 Sets
-
-
3B
Lateral Raise (Dumbbell)
2 Sets
-
-
4
Preacher Hammer Curl
2 Sets
-
-
5
Preacher Curl (Dumbbell)
2 Sets
-
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Seated Row (Cable)
2 Sets
-
-
8
Chest Fly (Machine)
2 Sets
-
-
9
Rear Delt Fly (Machine)
2 Sets
-
10
Abs Crunch (Machine)
2 Sets
-
-
11
Seated Calf Raise
2 Sets
-
Day 2
1
Deadlift (Barbell)
3 Sets
-
-
2
Pull-Up (Weighted)
3 Sets
-
-
3
Lateral Raise (Cable)
2 Sets
-
-
4
Turtle Raise
2 Sets
-
-
5
Seated Overhead Press (Dumbbell)
2 Sets
-
-
6
Incline Bench Press (Dumbbell)
2 Sets
-
7
Chest Supported Row (Dumbbell)
2 Sets
-
-
8A
Tricep Pushdown (Cable)
2 Sets
-
-
8B
Meadows Curl
2 Sets
-
-
9A
Bayesian Curl
2 Sets
-
-
9B
Reverse Wrist Curl
2 Sets
-
-
Day 3
1
Leg Extension
2 Sets
-
-
2
Hamstring Curl
2 Sets
-
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
-
4A
Tricep Pushdown (Cable)
2 Sets
-
4B
Meadows Curl
2 Sets
-
5
Squat (Barbell)
3 Sets
-
-
6
Romanian Deadlift (Barbell)
3 Sets
-
-
7
Hip Thrust (Machine)
3 Sets
-
8
Decline Crunch (Weighted)
3 Sets
-
-
9
Seated Calf Raise
3 Sets
-
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
-
2
Standing Pullover (Cable)
3 Sets
-
-
3A
Seated Row (Cable)
2 Sets
-
-
3B
Lateral Raise (Cable)
2 Sets
-
-
4
Leg Raise (Captain's Chair)
2 Sets
-
5
Chest Fly (Machine)
2 Sets
-
-
6
Incline Bench Press (Dumbbell)
2 Sets
-
-
7A
Tricep Extension (Cable)
2 Sets
-
-
7B
Bicep Curl (Barbell)
2 Sets
-
-
8
Overhead Tricep Extension (Cable)
2 Sets
-
-
9
Bicep Curl (Cable)
2 Sets
-
10
Straight Bar Wrist Curl
2 Sets
-
-