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BoostcampPNG

Swimmer

by Alex R.

Program Description

idk

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2025 11:38
  • Last Edited
    Dec 02, 2025 11:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.2%
Front Delts
14.9%
Triceps
13%
Lats
11.7%
Biceps
9.7%
Middle Delts
7.8%
Rear Delts
5.8%
Chest
5.2%
Quadriceps
3.9%
Calves
3.9%
Adductors
3.9%
Abs
1.9%
Forearms
1.9%
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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
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
10 reps
6 reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Front Raise
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 6
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-