Program Description
This is not by a professional just up to my knowledge
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalMuscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedSep 20, 2025 02:32
- Last EditedSep 21, 2025 04:39
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.6%
Triceps
13.5%
Chest
12.9%
Upper Back
12.4%
Front Delts
9%
Lats
9%
Middle Delts
6.7%
Quadriceps
5.6%
Hamstrings
4.5%
Rear Delts
3.4%
Calves
2.8%
Glutes
2.2%
Forearms
1.7%
Adductors
1.1%
Abs
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Lat Pulldown
1
-
6
Single Arm High Row (Cable)
1
-
7
Bent Over Row (Barbell)
1
-
8
Standing Pullover (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
-
2
Bayesian Curl
1
-
3
Hammer Curl (Dumbbell)
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Pec Deck (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Tricep Extension (Cable)
1
-
7
Overhead Tricep Extension (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Bent Over Row (Barbell)
1
-
4
Standing Pullover (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Bayesian Curl
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Reverse Bicep Curl (EZ Bar)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Shrug (Dumbbell)
1
-
4
Reverse Pec Deck
1
-
5
Squat (Barbell)
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Seated Calf Raise
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Pec Deck (Machine)1 Set
-
4
Cable Crossover1 Set
-
5
Lat Pulldown1 Set
-
6
Single Arm High Row (Cable)1 Set
-
7
Bent Over Row (Barbell)1 Set
-
8
Standing Pullover (Cable)1 Set
-
Day 2
1
Preacher Curl (Barbell)1 Set
-
2
Bayesian Curl1 Set
-
3
Hammer Curl (Dumbbell)1 Set
-
4
Reverse Bicep Curl (EZ Bar)1 Set
-
5
Tricep Pushdown (Cable)1 Set
-
6
Tricep Extension (Cable)1 Set
-
7
Overhead Tricep Extension (Cable)1 Set
-
Day 3
1
Seated Overhead Press (Dumbbell)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Shrug (Dumbbell)1 Set
-
4
Reverse Pec Deck1 Set
-
5
Squat (Barbell)1 Set
-
6
Leg Extension1 Set
-
7
Lying Leg Curl1 Set
-
8
Seated Calf Raise1 Set
-
Day 4
1
Bench Press (Barbell)1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Pec Deck (Machine)1 Set
-
4
Cable Crossover1 Set
-
5
Tricep Pushdown (Cable)1 Set
-
6
Tricep Extension (Cable)1 Set
-
7
Overhead Tricep Extension (Cable)1 Set
-
Day 5
1
Lat Pulldown1 Set
-
2
Single Arm High Row (Cable)1 Set
-
3
Bent Over Row (Barbell)1 Set
-
4
Standing Pullover (Cable)1 Set
-
5
Preacher Curl (EZ Bar)1 Set
-
6
Bayesian Curl1 Set
-
7
Hammer Curl (Dumbbell)1 Set
-
8
Reverse Bicep Curl (EZ Bar)1 Set
-
Day 6
1
Seated Overhead Press (Dumbbell)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Shrug (Dumbbell)1 Set
-
4
Reverse Pec Deck1 Set
-
5
Squat (Barbell)1 Set
-
6
Leg Extension1 Set
-
7
Lying Leg Curl1 Set
-
8
Seated Calf Raise1 Set
-