logo
BoostcampPNG

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
    Apr 19, 2025 01:04
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
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
-