Program Description
Training
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout10 minutes
- CreatedJul 28, 2025 03:35
- Last EditedJul 28, 2025 04:05
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Peck Deck
1
-
4
Shoulder Press (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Rear Delt Fly (Machine)
1
-
7
JM Press
1
-
8
Single Arm Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Reverse Wrist Curl (Dumbbell)
1
-
4
Wrist Curls
1
-
5
Lat Pulldown
1
-
6
Seated Row (Cable)
1
-
7
Chest Supported Row/ T-Bar Row
1
-
8
Kelso Shrug
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Shoulder Press (Machine)
1
-
4
Rear Delt Fly (Machine)
1
-
5
One Arm Lateral Raise (Cable)
1
-
6
Single Arm Tricep Extension (Cable)
1
-
7
JM Press
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Low to High Fly
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6
Chest Supported Row/ T-Bar Row
1
-
7
Kelso Shrug
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
-
2
Leg Extension
1
-
3
Hack Squat
1
-
4
Hamstring Curl
1
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)1 Set
-
2
Low to High Fly1 Set
-
3
Peck Deck1 Set
-
4
Shoulder Press (Machine)1 Set
-
5
One Arm Lateral Raise (Cable)1 Set
-
6
Rear Delt Fly (Machine)1 Set
-
7
JM Press1 Set
-
8
Single Arm Tricep Extension (Cable)1 Set
-
Day 3
1
Calf Raise (Machine)1 Set
-
2
Leg Extension1 Set
-
3
Hack Squat1 Set
-
4
Hamstring Curl1 Set
-
5
Stiff Leg Deadlift1 Set
-
6
Hip Adductor (Machine)1 Set
-
Day 4
1
Preacher Curl (Dumbbell)1 Set
-
2
Hammer Curl (Dumbbell)1 Set
-
3
Shoulder Press (Machine)1 Set
-
4
Rear Delt Fly (Machine)1 Set
-
5
One Arm Lateral Raise (Cable)1 Set
-
6
Single Arm Tricep Extension (Cable)1 Set
-
7
JM Press1 Set
-
Day 2
1
Preacher Curl (Dumbbell)1 Set
-
2
Hammer Curl (Dumbbell)1 Set
-
3
Reverse Wrist Curl (Dumbbell)1 Set
-
4
Wrist Curls1 Set
-
5
Lat Pulldown1 Set
-
6
Seated Row (Cable)1 Set
-
7
Chest Supported Row/ T-Bar Row1 Set
-
8
Kelso Shrug2 Sets
-
Day 6
1
Calf Raise (Machine)1 Set
-
2
Leg Extension1 Set
-
3
Hack Squat1 Set
-
4
Hamstring Curl1 Set
-
5
Stiff Leg Deadlift1 Set
-
6
Hip Adductor (Machine)1 Set
-
Day 5
1
Chest Press (Machine)1 Set
-
2
Low to High Fly1 Set
-
3
Pec Deck (Machine)1 Set
-
4
Lat Pulldown1 Set
-
5
Seated Row (Cable)1 Set
-
6
Chest Supported Row/ T-Bar Row1 Set
-
7
Kelso Shrug1 Set
-
Day 7
1
Rest1 Set
-