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Cade Anterior/Posterior

by Cade Gervais

Program Description

**Cade Anterior/Posterior** is a comprehensive 12-week bodybuilding program designed for novice lifters aiming to sculpt and strengthen their entire body. With 48 training sessions scheduled over the duration, this program emphasizes both anterior and posterior muscle groups, ensuring balanced development. Each workout lasts approximately 60 minutes, featuring a variety of effective exercises using standard gym equipment. Get ready to build muscle, enhance your physique, and develop a solid foundation for your fitness journey!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2026 04:59
  • Last Edited
    Jan 13, 2026 05:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
12.1%
Biceps
12.1%
Front Delts
9.1%
Quadriceps
8.1%
Lats
8.1%
Chest
6.1%
Middle Delts
6.1%
Abs
6.1%
Hamstrings
4%
Glutes
4%
Forearms
4%
Adductors
2%
Rear Delts
2%
Lower Back
2%
Calves
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Hip Adductor (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
10 reps
-
4
Incline Bench Press (Smith Machine)
2
6 reps
-
5
Shoulder Press (Machine)
1
6 reps
-
6
Lateral Raise (Cable)
2
6 reps
-
7
JM Press (Smith Machine)
1
10 reps
-
8
Tricep Extension (Cable)
2
6 reps
-
9
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
-
2
Calf Raise (Machine)
1
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Kelso Shrug (Chest Supported)
2
12 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
2 Sets
8 Reps
-
2
Hip Adductor (Machine)
1 Set
10 Reps
-
3
Pec Deck (Machine)
1 Set
10 Reps
-
4
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
-
5
Shoulder Press (Machine)
1 Set
6 Reps
-
6
Lateral Raise (Cable)
2 Sets
6 Reps
-
7
JM Press (Smith Machine)
1 Set
10 Reps
-
8
Tricep Extension (Cable)
2 Sets
6 Reps
-
9
Abs Crunch (Machine)
2 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
10 Reps
-
3
Lat Pulldown
2 Sets
8 Reps
-
4
Kelso Shrug (Chest Supported)
2 Sets
12 Reps
-
5
Seated Row (Cable)
2 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
Day 3
1
Leg Extension
2 Sets
8 Reps
-
2
Hip Adductor (Machine)
1 Set
10 Reps
-
3
Pec Deck (Machine)
1 Set
10 Reps
-
4
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
-
5
Shoulder Press (Machine)
1 Set
6 Reps
-
6
Lateral Raise (Cable)
2 Sets
6 Reps
-
7
JM Press (Smith Machine)
1 Set
10 Reps
-
8
Tricep Extension (Cable)
2 Sets
6 Reps
-
9
Abs Crunch (Machine)
2 Sets
10 Reps
-
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
10 Reps
-
3
Lat Pulldown
2 Sets
8 Reps
-
4
Kelso Shrug (Chest Supported)
2 Sets
12 Reps
-
5
Seated Row (Cable)
2 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-