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by Noah
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Program Description

Advanced

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2026 08:30
  • Last Edited
    Mar 21, 2026 03:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Chest
9.5%
Front Delts
9.5%
Biceps
9.5%
Hamstrings
9.5%
Lats
6.3%
Upper Back
6.3%
Middle Delts
6.3%
Quadriceps
6.3%
Glutes
6.3%
Forearms
3.5%
Adductors
3.2%
Calves
3.2%
Lower Back
3.2%
Abs
3.2%
Rear Delts
1.6%
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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
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
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
8 reps
RPE 9.5
3
JM Press
1
8 reps
RPE 9.5
4
Lat Pulldown
1
8 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
8 reps
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 9.5
7
Lateral Raise (Cable)
1
8 reps
RPE 9.5
8
Shoulder Press (Machine)
1
8 reps
RPE 9.5
9
Hammer Curl (Dumbbell)
1
8 reps
RPE 9.5
10
Preacher Curl (Machine)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8 reps
RPE 9.5
2
Hip Adductor (Machine)
1
8 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9.5
4
Seated Calf Raise
1
8 reps
RPE 9.5
5
Stiff Leg Deadlift
1
8 reps
RPE 9.5
6
Hack Squat
1
8 reps
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
1 Set
8 Reps
@9.5
3
JM Press
1 Set
8 Reps
@9.5
4
Lat Pulldown
1 Set
8 Reps
@9.5
5
Chest Supported Row (Machine)
1 Set
8 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
1 Set
8 Reps
@9.5
7
Lateral Raise (Cable)
1 Set
8 Reps
@9.5
8
Shoulder Press (Machine)
1 Set
8 Reps
@9.5
9
Hammer Curl (Dumbbell)
1 Set
8 Reps
@9.5
10
Preacher Curl (Machine)
1 Set
8 Reps
@9.5
Day 2
1
Leg Extension
1 Set
8 Reps
@9.5
2
Hip Adductor (Machine)
1 Set
8 Reps
@9.5
3
Seated Hamstring Curl
1 Set
8 Reps
@9.5
4
Seated Calf Raise
1 Set
8 Reps
@9.5
5
Stiff Leg Deadlift
1 Set
8 Reps
@9.5
6
Hack Squat
1 Set
8 Reps
@9.5
Day 3
1
Chest Fly (Machine)
1 Set
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
1 Set
8 Reps
@9.5
3
JM Press
1 Set
8 Reps
@9.5
4
Lat Pulldown
1 Set
8 Reps
@9.5
5
Chest Supported Row (Machine)
1 Set
8 Reps
@9.5
6
Single Arm Tricep Extension (Cable)
1 Set
8 Reps
@9.5
7
Lateral Raise (Cable)
1 Set
8 Reps
@9.5
8
Shoulder Press (Machine)
1 Set
8 Reps
@9.5
9
Hammer Curl (Dumbbell)
1 Set
8 Reps
@9.5
10
Preacher Curl (Machine)
1 Set
8 Reps
@9.5
Day 4
1
Leg Extension
1 Set
8 Reps
@9.5
2
Hip Adductor (Machine)
1 Set
8 Reps
@9.5
3
Seated Hamstring Curl
1 Set
8 Reps
@9.5
4
Seated Calf Raise
1 Set
8 Reps
@9.5
5
Stiff Leg Deadlift
1 Set
8 Reps
@9.5
6
Hack Squat
1 Set
8 Reps
@9.5