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BoostcampPNG

Minimalist Upper Lower Split

by Roshen T.

Program Description

get jacked

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 05, 2026 03:21
  • Last Edited
    Mar 05, 2026 04:41
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.3%
Glutes
11.9%
Triceps
9.5%
Quadriceps
9.5%
Front Delts
7.1%
Biceps
7.1%
Abs
7.1%
Chest
4.8%
Lats
4.8%
Upper Back
4.8%
Middle Delts
4.8%
Calves
4.8%
Lower Back
4.8%
Forearms
2.4%
Abductors
2.4%
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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
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Chest Supported Row (Smith Machine)
2
6-8 reps
-
3
Wide Grip Lat Pulldown
2
6-8 reps
-
4
Shoulder Press (Plate Loaded)
2
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Leg Press
2
6-8 reps
-
3
Calf Raise (Leg Press)
2
6-8 reps
-
4
Hamstring Curl
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-8 reps
-
6
Abs Crunch (Machine)
2
6-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Chest Supported Row (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 2
1
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 3
1
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Chest Supported Row (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 4
1
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-