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Julian 2.0 Program

by Julian Milam
1 athletes joined
5.0
(1 rating)

Program Description

This 16-week Legs-Push-Pull program is designed to build strength, muscle mass, and endurance through progressive overload and balanced training. By targeting all major muscle groups with a structured split, it ensures consistent gains while allowing optimal recovery. The alternating rep schemes promote continuous progression, helping you develop power, symmetry, and resilience. Whether you’re looking to increase strength, improve muscle definition, or build long-term fitness habits, this program provides the foundation for lasting results.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2025 07:29
  • Last Edited
    Apr 11, 2025 02:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
90/90 Transitions
1
6 reps
-
2
Hip CARs Controlled Rotations
1
3 reps
-
3
Banded Clam Shells
1
10 reps
-
4
Hack Squat
2
8-12 reps
-
5
Hip Thrust (Machine)
2
8-12 reps
-
6
Single Leg Press
2
10-15 reps
-
7
Lying Leg Curl
2
8-15 reps
-
8
Hip Abductor (Machine)
2
10-15 reps
-
9
Leg Extension
2
8-12 reps
-
10
Leg Curl
2
8-12 reps
-
11
Standing Calf Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Dip (Assisted)
2
AMRAP
-
5
Chest Fly (Machine)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Cable Crossover
2
12-15 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Cable Crossed Tricep Extension
2
12-15 reps
-
10
Cable Crunch
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8-12 reps
-
2
Wide MAG Pulldowns
2
8-12 reps
-
3
Single Arm High Row (Cable)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Trap Bar Power Shrug
2
8-12 reps
-
6
MAG Narrow Supine Cable Row
2
8-12 reps
-
7
Back Extension
2
AMRAP
-
8
Chest Supported Rear Fly
2
12-15 reps
-
9
Ez Bar Cable Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Knee Raise Crunch Torso Down
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Chest Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Machine)
2
12-15 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Cable Incline Fly
2
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Overhead Single Arm Rope Tricep Extension
2
12-15 reps
-
9
Decline Sit Up (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8-12 reps
-
2
Medium MAG Pulldowns
2
12-15 reps
-
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Rear Shrug
2
8-12 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Lat Pulldown (Single Arm)
2
8-15 reps
-
7
Back Extension
2
8-12 reps
-
8
Rear Delt Fly (Machine)
2
12-15 reps
-
9
Alternating Dumbbell Curl
2
8-12 reps
-
10
Machine Preacher Curl
2
12-15 reps
-
11
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
-
2
Hip Banded Romanian Deadlift
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Leg Extension
2
8-15 reps
-
7
Standing Leg Curl
2
8-15 reps
-
8
Donkey Calf Raises
2
8-15 reps
-
9
Seated Calf Raise
2
8-15 reps
-
Week 1
1 / 16 Weeks
Day 4
1
Hack Squat
2 Sets
8-12 Reps
-
2
Hip Banded Romanian Deadlift
2 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
4
Lying Leg Curl
2 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
6
Leg Extension
2 Sets
8-15 Reps
-
7
Standing Leg Curl
2 Sets
8-15 Reps
-
8
Donkey Calf Raises
2 Sets
8-15 Reps
-
9
Seated Calf Raise
2 Sets
8-15 Reps
-
Day 1
1
90/90 Transitions
1 Set
6 Reps
-
2
Hip CARs Controlled Rotations
1 Set
3 Reps
-
3
Banded Clam Shells
1 Set
10 Reps
-
4
Hack Squat
2 Sets
8-12 Reps
-
5
Hip Thrust (Machine)
2 Sets
8-12 Reps
-
6
Single Leg Press
2 Sets
10-15 Reps
-
7
Lying Leg Curl
2 Sets
8-15 Reps
-
8
Hip Abductor (Machine)
2 Sets
10-15 Reps
-
9
Leg Extension
2 Sets
8-12 Reps
-
10
Leg Curl
2 Sets
8-12 Reps
-
11
Standing Calf Raise
2 Sets
8-12 Reps
-
Day 2
1
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Chest Press (Machine)
2 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
-
5
Chest Fly (Machine)
2 Sets
12-15 Reps
-
6
Cable Incline Fly
2 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
8
Overhead Single Arm Rope Tricep Extension
2 Sets
12-15 Reps
-
9
Decline Sit Up (Bodyweight)
2 Sets
-
Day 3
1
Seated Row (Machine)
2 Sets
8-12 Reps
-
2
Wide MAG Pulldowns
2 Sets
8-12 Reps
-
3
Single Arm High Row (Cable)
2 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5
Trap Bar Power Shrug
2 Sets
8-12 Reps
-
6
MAG Narrow Supine Cable Row
2 Sets
8-12 Reps
-
7
Back Extension
2 Sets
AMRAP
-
8
Chest Supported Rear Fly
2 Sets
12-15 Reps
-
9
Ez Bar Cable Curl
2 Sets
8-12 Reps
-
10
Machine Preacher Curl
2 Sets
12-15 Reps
-
11
Knee Raise Crunch Torso Down
2 Sets
AMRAP
-