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Nomad 4

by Noah
1 athletes joined

Program Description

I love Madeline.

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2026 05:35
  • Last Edited
    Mar 26, 2026 05:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Front Delts
11.8%
Upper Back
10.5%
Lats
10.5%
Biceps
10.5%
Chest
7.9%
Middle Delts
5.2%
Quadriceps
5.2%
Glutes
5.2%
Hamstrings
5.2%
Calves
5.2%
Forearms
3.9%
Rear Delts
1.3%
Lower Back
0.9%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Bicep Curl (Cable)
2
-
6
Single Arm Pushdown
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
JM Press (Smith Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown (Single Arm)
2
-
5
Chest Supported Row (Machine)
2
-
6
Shoulder Press (Plate Loaded)
2
-
7
Single Leg Press
2
-
8
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Pull-Up (Weighted)
2
-
3
Incline Chest Press (Machine)
3
-
4
Lateral Raise (Machine)
2
-
5
Single Arm Pushdown
2
-
6
Bicep Curl (Cable)
2
-
7
Pendulum Squat
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Weighted)
2
-
4
Incline Chest Press (Machine)
3
-
5
Lateral Raise (Machine)
2
-
6
Single Arm Pushdown
2
-
7
Bicep Curl (Cable)
2
-
8
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
3
-
3
JM Press (Smith Machine)
2
-
4
Reverse Curl (Barbell)
2
-
5
Lat Pulldown (Single Arm)
2
-
6
Chest Supported Row (Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
8
Straight Leg Calf Raise
2
-
Week 1
1 / 18 Weeks
Day 1
1
Seated Row (Machine)
1 Set
1 Set
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
-
-
6
Single Arm Pushdown
1 Set
1 Set
-
-
7
Pendulum Squat
1 Set
1 Set
-
-
8
Seated Calf Raise
1 Set
1 Set
-
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
-
-
-
2
JM Press (Smith Machine)
1 Set
1 Set
-
-
3
Reverse Curl (Barbell)
1 Set
1 Set
-
-
4
Lat Pulldown (Single Arm)
1 Set
1 Set
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
-
-
6
Shoulder Press (Plate Loaded)
1 Set
1 Set
-
-
7
Single Leg Press
1 Set
1 Set
-
-
8
Straight Leg Calf Raise
1 Set
1 Set
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
-
-
2
Seated Row (Machine)
1 Set
1 Set
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
-
-
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
-
-
6
Single Arm Pushdown
1 Set
1 Set
-
-
7
Bicep Curl (Cable)
1 Set
1 Set
-
-
8
Seated Calf Raise
1 Set
1 Set
-
-