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BoostcampPNG

The Great Lock-In

by jacob j
1 athletes joined

Program Description

This program is about building strength, confidence, and discipline side by side — not chasing perfection, but showing up consistently. We train together to learn, to support each other, and to stay accountable, while still respecting our individual goals and limits. Every session logged is proof of effort, not comparison. The goal isn’t just how we look at the end — it’s becoming stronger, more capable, and more disciplined people through the process.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2026 02:34
  • Last Edited
    Jan 20, 2026 02:59
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.4%
Glutes
12.4%
Upper Back
9.1%
Quadriceps
8.3%
Triceps
8.3%
Front Delts
8.3%
Lats
6.7%
Biceps
6%
Chest
5.2%
Middle Delts
4.7%
Lower Back
4.1%
Abs
3.9%
Rear Delts
3.9%
Abductors
2.6%
Calves
1.6%
Adductors
1.3%
Forearms
1.3%
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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
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Seated Hamstring Curl
3
10-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Hip Thrust (Barbell)
3
8-10 reps
-
5
Walking Lunge
2
12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
Lateral Raise (Machine)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Sword Pulls
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Back Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Glute Kickback
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Machine)
3
10-12 reps
-
6
Incline Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Walking Lunge
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Sword Pulls
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Back Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Glute Kickback
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-