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BoostcampPNG

Online coach

by Gabriel M.

Program Description

Hard

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 12, 2025 03:13
  • Last Edited
    Sep 24, 2025 04:16

Summary

Unlock your strength potential with the Online Coach program, an 8-week journey designed for dedicated lifters. Commit to five days a week of targeted workouts that focus on building muscle and enhancing performance through a variety of exercises, including deadlifts, lat pulldowns, and incline bench presses. Each session is crafted to challenge your upper and lower body, ensuring balanced development and optimal results. With a full gym setup, you'll have the tools you need to transform your physique and elevate your training game. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Upper Back
10.9%
Lats
10.1%
Hamstrings
9.1%
Chest
8.1%
Front Delts
7.8%
Triceps
7.7%
Biceps
7.5%
Glutes
6.8%
Middle Delts
6.5%
Abs
4.4%
Lower Back
3.6%
Rear Delts
3.4%
Adductors
1.6%
Forearms
0.7%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Bicep Curl (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Bicep Curl (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Bicep Curl (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Bicep Curl (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Bicep Curl (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Bicep Curl (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Bicep Curl (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Bicep Curl (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Single Arm)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
7
Bicep Curl (Machine)
2 Sets
10-12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
8
Hammer Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Hack Squat
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
Day 2
1
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-10 Reps
-
7
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Hack Squat
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-