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The Hunter

by Benjamin B.
1 athletes joined
4.0
(1 rating)

Program Description

The Hunter is great for intermediate or advanced lifter that enjoy the recovery benefits of full body training, along with the work capacity gains. This split works best for those with hypertrophy minded goals, as recovery will start to become encumbered for those that want to pursue increasing strength in BIG HEAVY compound lifts. This program WILL make you stronger, but in a general sense.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 14, 2025 03:01
  • Last Edited
    Nov 03, 2025 05:48

Summary

Unleash your inner strength with "The Hunter," an 18-week program designed for dedicated lifters ready to elevate their training. Comprising three sessions per week, this program focuses on building muscle and enhancing endurance through a variety of supersets targeting all major muscle groups. With a full gym at your disposal, you'll engage in dynamic exercises like weighted chin-ups and tricep pushdowns, ensuring a comprehensive workout that challenges your limits. Get ready to transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Front Delts
10.6%
Chest
8.8%
Middle Delts
6.9%
Quadriceps
6.6%
Glutes
6.1%
Upper Back
5.7%
Lower Back
5.3%
Calves
5.1%
Abs
4.8%
Hamstrings
4.8%
Lats
4.4%
Rear Delts
3.7%
Biceps
3.5%
Forearms
3.3%
Neck
2.2%
Adductors
1.5%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-15 reps
-
2
Hip Adductor (Machine)
2
5-10 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Pec Deck (Machine)
3
6-12 reps
-
6
Pull-Up (Bodyweight)
3
5-10 reps
-
7
Seated Overhead Press (Barbell)
2
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Hammer Curl
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
6-12 reps
-
1B
Leg Extension
3
30-40 reps
-
2
Diamond Push Up
3
10-15 reps
-
3
Chin-Up (Weighted)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
Wrist Curls
3
10-15 reps
-
6A
Decline Sit Up (Weighted)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6C
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-15 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3A
Dip (Weighted)
3
5-8 reps
-
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4A
French Press
3
6-10 reps
-
4B
Hammer Curl
3
8-12 reps
-
5A
Ring Push Up
3
8-12 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 2
1A
Lying Leg Curl
3 Sets
6-12 Reps
-
1B
Leg Extension
3 Sets
30-40 Reps
-
2
Diamond Push Up
3 Sets
10-15 Reps
-
3
Chin-Up (Weighted)
3 Sets
8-12 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5B
Wrist Curls
3 Sets
10-15 Reps
-
6A
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6C
Neck Curl
3 Sets
15-20 Reps
-
Day 3
1
Leg Press
3 Sets
8-15 Reps
-
2
Back Extension (Weighted)
3 Sets
6-10 Reps
-
3A
Dip (Weighted)
3 Sets
5-8 Reps
-
3B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
4A
French Press
3 Sets
6-10 Reps
-
4B
Hammer Curl
3 Sets
8-12 Reps
-
5A
Ring Push Up
3 Sets
8-12 Reps
-
5B
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
Day 1
1
Hack Squat
3 Sets
8-15 Reps
-
2
Hip Adductor (Machine)
2 Sets
5-10 Reps
-
3
Back Extension (Weighted)
3 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
5
Pec Deck (Machine)
3 Sets
6-12 Reps
-
6
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
-
7
Seated Overhead Press (Barbell)
2 Sets
8-12 Reps
-
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
8B
Hammer Curl
3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-