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Meat and Potatoes

by Taptap
1 athletes joined

Program Description

This 5-day workout split is designed to target major muscle groups throughout the week, promoting balanced muscle development, strength gains, and improved body composition.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 17, 2025 07:01
  • Last Edited
    Jun 18, 2025 09:06

Summary

**Meat and Potatoes** is an 18-week strength training program designed for serious lifters looking to build muscle and improve overall fitness. With five training days each week, you'll focus on targeted muscle groups, including back, legs, and arms, utilizing a variety of equipment from dumbbells to machines. Each workout is structured to challenge you with specific rep ranges and intensities, ensuring consistent progress and results. Get ready to dig deep and transform your physique with this no-nonsense approach to strength training!
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4.8 Stars with 10, 000+ Ratings
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
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
2
Lu Raise
3
10-15 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
3
10-12 reps
-
6B
French Press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
-
2
Calf Raise (Machine)
3
10-15 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5A
Abs Crunch (Weighted)
3
10-15 reps
-
5B
Side Bend (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Hammer Curl (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Face Pull
3 Sets
10-12 Reps
-
4
Pullover (Machine)
3 Sets
10-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
-
2
Lu Raise
3 Sets
10-15 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6A
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
6B
French Press
3 Sets
10-12 Reps
-
Day 4
1
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
2
Calf Raise (Machine)
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
5A
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
5B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Chest Press (Machine)
3 Sets
8-10 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Hammer Curl (Cable)
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-