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MKM METHOD

by MK M.

Program Description

This Is What You Need To Lock In At The Uci Anteater Recreation Center For Many Days and Years And Also Enjoy The Burger King The Kid Laroi Meal At The Burger King For Many Weeks And Months

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 01, 2025 12:33
  • Last Edited
    Nov 01, 2025 01:48
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
12.3%
Front Delts
9.8%
Middle Delts
9.5%
Biceps
9.1%
Chest
8.6%
Quadriceps
7%
Lats
6.8%
Hamstrings
6.4%
Glutes
3.8%
Forearms
3.2%
Abs
2.8%
Rear Delts
2.8%
Calves
2.6%
Lower Back
1.6%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
-
2
Incline Row
3
10 reps
-
3
Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Seated Row (Machine)
2
12 reps
-
8
Wrist Curls
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Leg Curl
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
3
20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Incline Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Seated Row (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
8
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-