logo
BoostcampPNG

JC Program

by Mike CP
2 athletes joined

Program Description

Hypertrophy training from joshua citarella's substack

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 02, 2025 01:10
  • Last Edited
    May 07, 2025 09:37
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
10 reps
-
-
-
4
Seated Dip (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
-
-
6
Bench Press (Close Grip)
2
1
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
10 reps
8 reps
-
-
2
Front Raise
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Cable)
2
1
8 reps
6 reps
-
-
4
Seated Dip (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
1
1
1
10 reps
6 reps
8 reps
-
-
-
6
Bench Press (Close Grip)
2
1
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
2
10 reps
8 reps
-
-
2
Front Raise
1
2
10 reps
8 reps
-
-
3
Lateral Raise (Cable)
2
2
8 reps
6 reps
-
-
4
Seated Dip (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Bench Press (Close Grip)
2
1
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
10 reps
8 reps
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
2
8 reps
6 reps
-
-
4
Seated Dip (Machine)
1
2
8 reps
6 reps
-
-
5
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
-
-
6
Bench Press (Close Grip)
2
1
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Front Raise
1
2
12 reps
8 reps
-
-
3
Lateral Raise (Cable)
2
1
8 reps
6 reps
-
-
4
Seated Dip (Machine)
1
2
8 reps
6 reps
-
-
5
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
-
-
6
Bench Press (Close Grip)
2
1
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
10 reps
-
-
-
4
Seated Dip (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
-
-
6
Bench Press (Close Grip)
2
1
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
10 reps
-
-
-
4
Seated Dip (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
-
-
6
Bench Press (Close Grip)
2
1
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
8 reps
6 reps
10 reps
-
-
-
4
Seated Dip (Machine)
3
8 reps
-
5
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
-
-
6
Bench Press (Close Grip)
2
1
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Tricep Extension (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Tricep Extension (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
2
Lat Pulldown
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
4
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
5
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
2
Lat Pulldown
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Chest Supported Row (Machine)
1
1
1
10 reps
6 reps
8 reps
-
-
-
5
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lat Pulldown (Single Arm)
1
2
8 reps
6 reps
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
6 reps
-
-
5
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
2
Lat Pulldown
1
2
10 reps
8 reps
-
-
3
Lat Pulldown (Single Arm)
1
2
8 reps
6 reps
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
6 reps
-
-
5
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
2
Lat Pulldown
1
2
12 reps
8 reps
-
-
3
Lat Pulldown (Single Arm)
1
2
10 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
1
1
12 reps
6 reps
8 reps
-
-
-
5
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
2
Lat Pulldown
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
4
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
5
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
2
Lat Pulldown
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
4
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
5
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
10 reps
8 reps
-
-
2
Lat Pulldown
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Lat Pulldown (Single Arm)
2
1
10 reps
8 reps
-
-
4
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
5
Pull Through (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Chest Press (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
-
-
3
Hammer Curl (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Chest Press (Machine)
2
1
8 reps
8 reps
-
-
5
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
1
8 reps
6 reps
-
-
4
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
5
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hammer Curl (Dumbbell)
3
8 reps
-
4
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
5
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
8 reps
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
4
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
5
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Chest Press (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Chest Press (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Hammer Curl (Dumbbell)
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Chest Press (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Preacher Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
1
10 reps
8 reps
-
-
2
Lying Leg Curl
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Hack Squat
1
1
1
10 reps
6 reps
8 reps
-
-
-
5
Leg Press
2
1
8 reps
6 reps
-
-
6
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
10 reps
6 reps
8 reps
-
-
-
2
Lying Leg Curl
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Hack Squat
1
1
1
10 reps
6 reps
8 reps
-
-
-
5
Leg Press
2
1
8 reps
6 reps
-
-
6
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
8 reps
6 reps
-
-
-
4
Hack Squat
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Leg Press
1
2
10 reps
8 reps
-
-
6
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
2
12 reps
8 reps
6 reps
-
-
-
2
Lying Leg Curl
1
2
10 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Hack Squat
1
2
12 reps
8 reps
-
-
5
Leg Press
1
1
1
12 reps
6 reps
8 reps
-
-
-
6
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
1
12 reps
8 reps
6 reps
-
-
-
2
Lying Leg Curl
1
2
1
12 reps
8 reps
6 reps
-
-
-
3
Leg Extension
1
1
1
12 reps
8 reps
10 reps
-
-
-
4
Hack Squat
1
2
12 reps
8 reps
-
-
5
Leg Press
1
2
10 reps
8 reps
-
-
6
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
1
10 reps
8 reps
-
-
2
Lying Leg Curl
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Hack Squat
1
1
1
10 reps
6 reps
8 reps
-
-
-
5
Leg Press
2
1
8 reps
6 reps
-
-
6
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
1
10 reps
8 reps
-
-
2
Lying Leg Curl
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Hack Squat
1
1
1
10 reps
6 reps
8 reps
-
-
-
5
Leg Press
2
1
8 reps
6 reps
-
-
6
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
1
10 reps
8 reps
-
-
2
Lying Leg Curl
1
1
1
10 reps
6 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
6 reps
8 reps
-
-
-
4
Hack Squat
1
1
1
10 reps
6 reps
8 reps
-
-
-
5
Leg Press
2
1
8 reps
6 reps
-
-
6
Kettlebell Swing
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
3
10 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Overhead Press (Machine)
3 Sets
10 Reps
-
2
Front Raise
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
10 Reps
-
4
Seated Dip (Machine)
3 Sets
10 Reps
-
5
Tricep Extension (Machine)
3 Sets
10 Reps
-
Day 2
1
Reverse Pec Deck
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Seated Calf Raise
3 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Hack Squat
3 Sets
10 Reps
-
5
Leg Press
3 Sets
10 Reps
-