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Stacken stacken!

by Mats D.
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Program Description

We willen big worden 🥵🔥 en Wannes wilt terug normaal haar!!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 11, 2026 04:01
  • Last Edited
    Mar 23, 2026 10:56
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.4%
Triceps
10.4%
Biceps
9.1%
Upper Back
8.1%
Chest
7.8%
Lats
7.8%
Glutes
7.8%
Quadriceps
7.8%
Hamstrings
7.8%
Lower Back
6.5%
Middle Delts
5.2%
Abs
5.2%
Forearms
2.6%
Rear Delts
2%
Calves
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Rear Delt Fly (Cable)
1
-
6
Preacher Curl (Barbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lateral Raise (Cable)
2
-
5
Dip (Weighted)
2
-
6
Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Back Extension (Weighted)
2
-
5
Preacher Curl (Barbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Hamstring Curl
2
-
5
Cable Crunch
2
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Dip (Weighted)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
Day 4
1
Incline Chest Press (Machine)
2 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Dip (Weighted)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
Day 5
1
Pull-Up (Weighted)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Seated Row (Cable)
2 Sets
-
4
Back Extension (Weighted)
2 Sets
-
5
Preacher Curl (Barbell)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
Day 6
1
Hack Squat
2 Sets
-
2
Deadlift (Barbell)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Cable Crunch
2 Sets
-
Day 2
1
Pull-Up (Weighted)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Seated Row (Cable)
2 Sets
-
4
Back Extension (Weighted)
2 Sets
-
5
Rear Delt Fly (Cable)
1 Set
-
6
Preacher Curl (Barbell)
2 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-
Day 3
1
Hack Squat
2 Sets
-
2
Deadlift (Barbell)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Calf Raise (Machine)
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-