Program Description
Tailored to what i want to focus on (Chest and Shoulders + Overall Leg development). Can mix up the upper exercises to bias/focus on what ever body part u want. Eg. Arms? put extensions and curls first. Back? put back lat/upper back movements first. Chest? put incline press and pec deck at beginning of workout. and so forth. 2-3x frequency. Better workout quality. can do U/L/R/U/L/R/R or U/L/U/R/L/U/R or U/L/U/L/U/L/R Upper/Lower lets you focus weak points first before fatigue reduces your performance. You get to spread out volume across sessions, enhancing overall recovery. Exercise Swaps (S-Tier Exercises per body part) Shoulders - Front Delt Machine Shoulder Press / Cable Front Raises, Shoulders - Side Delt Lateral Raises (Machine/Cable) Shoulders - Rear Delt Rear Delt Fly (Reverse Pec Deck/Cable) Back - Lats Lat Pulldown / Keenan Flaps / Pulldown Machine, Back - Upper Back T-bar row / WG Cable Row / Upright Chest supported Row / Kelso Shrugs (Upper back movements are elbows flared) Back - Mid Back CG Row, Chest Supported Row (Elbows Tucked) Legs - Quads Hack Squat / Pendulum / Leg Press / Belt Squat + (Leg Extensions and Adductor Machine) Legs - Hamstrings RDL / SLDL + (Seated/Lying Hamstring Curl) Legs - Calves Calf Raises (Machine/Leg Press) Legs - Glutes Abductor Machine / Machine Hip Thrusts Arms - Biceps Preacher Curl / Bayesian Curl / Hammer Curl (Machine) Arms - Triceps JM Press / Unilateral Triceps Extension / Machine Dips Arms - Forearms Cable Wrist Curl / Wrist Extension Variant Chest - Upper Incline Press Variant / Low to high Cable fly Chest - Mid Pec Deck Fly, Flat Press Variant
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedNov 16, 2025 08:35
- Last EditedNov 16, 2025 09:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.9%
Upper Back
9.1%
Front Delts
8.7%
Chest
8.7%
Lats
8.7%
Hamstrings
7.2%
Middle Delts
7%
Forearms
6.8%
Quadriceps
6.4%
Biceps
6.4%
Calves
6%
Abs
4.8%
Glutes
3.6%
Abductors
2.4%
Adductors
2%
Lower Back
1.6%
Rear Delts
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Seated Dip (Machine)
1
4-6 reps
-
6
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
7
Chest Supported Row (Dumbbell)
2
4-6 reps
-
8
Wide Grip Lat Pulldown
2
4-6 reps
-
9
High Row
1
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Leg Press
1
4-6 reps
-
3
Lying Leg Curl
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
-
2
Lateral Raise (Machine)
2
4-8 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Seated Dip (Machine)
2
4-6 reps
-
5
Chest Supported Row (Dumbbell)
2
4-6 reps
-
6
Wide Grip Lat Pulldown
2
4-6 reps
-
7
High Row
1
4-8 reps
-
8
Pec Deck (Machine)
2
4-8 reps
-
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
10
Preacher Curl (Barbell)
2
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Romanian Deadlift (Barbell)
1
4-6 reps
-
3
Leg Extension
2
4-8 reps
-
4
Leg Press
1
4-6 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Hip Abductor (Machine)
1
4-8 reps
-
7
Calf Raise (Leg Press)
3
4-8 reps
-
8
Abs Crunch (Machine)
2
4-6 reps
-
9
Wrist Curls
3
4-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
2
Pec Deck (Machine)1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Lateral Raise (Machine)1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Shoulder Press (Machine)1 Set
4-6 Reps
-
5
Seated Dip (Machine)1 Set
4-6 Reps
-
6
Single Arm Tricep Extension (Cable)1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
7
Chest Supported Row (Dumbbell)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
8
Wide Grip Lat Pulldown1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
9
High Row1 Set
4-8 Reps
-
10
Preacher Curl (Barbell)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
Day 2
1
Leg Extension1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Leg Press1 Set
4-6 Reps
-
3
Lying Leg Curl1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Romanian Deadlift (Barbell)1 Set
4-6 Reps
-
5
Hip Adductor (Machine)1 Set
4-8 Reps
-
6
Hip Abductor (Machine)1 Set
4-8 Reps
-
7
Calf Raise (Leg Press)1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
8
Abs Crunch (Machine)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
9
Wrist Curls1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
Day 3
1
Shoulder Press (Machine)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
2
Lateral Raise (Machine)1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Incline Bench Press (Smith Machine)1 Set
4-6 Reps
-
4
Seated Dip (Machine)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
5
Chest Supported Row (Dumbbell)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
6
Wide Grip Lat Pulldown1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
7
High Row1 Set
4-8 Reps
-
8
Pec Deck (Machine)1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
9
Single Arm Tricep Extension (Cable)1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
10
Preacher Curl (Barbell)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
Day 4
1
Lying Leg Curl1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Romanian Deadlift (Barbell)1 Set
4-6 Reps
-
3
Leg Extension1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Leg Press1 Set
4-6 Reps
-
5
Hip Adductor (Machine)1 Set
4-8 Reps
-
6
Hip Abductor (Machine)1 Set
4-8 Reps
-
7
Calf Raise (Leg Press)1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
8
Abs Crunch (Machine)1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
9
Wrist Curls1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-