Program Description
gurt
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 27, 2026 07:30
- Last EditedJan 27, 2026 07:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Biceps
9.3%
Upper Back
8.9%
Chest
8.5%
Hamstrings
8.5%
Glutes
8.5%
Front Delts
7.8%
Lats
7.8%
Quadriceps
6.2%
Middle Delts
4.7%
Abductors
4.7%
Rear Delts
3.9%
Calves
3.1%
Forearms
2.7%
Lower Back
2.7%
Abs
1.2%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Bicep Curl (Machine)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Dumbbell)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Dumbbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
T-Bar Row
2
5-9 reps
-
8
JM Press
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
2
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Hip Abductor (Machine)
2
5-9 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Chest Fly (Machine)2 Sets
5-9 Reps
-
3
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
-
4
Lateral Raise (Cable)2 Sets
10-15 Reps
-
5
Shoulder Press (Machine)2 Sets
5-9 Reps
-
6
JM Press2 Sets
5-9 Reps
-
Day 2
1
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
2
T-Bar Row2 Sets
5-9 Reps
-
3
Reverse Pec Deck2 Sets
5-9 Reps
-
4
Bicep Curl (Machine)2 Sets
5-9 Reps
-
5
Single Arm Row (Cable)2 Sets
5-9 Reps
-
6
Hammer Curl (Dumbbell)2 Sets
5-9 Reps
-
Day 3
1
Standing Calf Raise2 Sets
5-9 Reps
-
2
Leg Extension2 Sets
5-9 Reps
-
3
Leg Press2 Sets
5-9 Reps
-
4
Hamstring Curl2 Sets
5-9 Reps
-
5
Stiff Leg Deadlift1 Set
5-9 Reps
-
6
Hip Abductor (Machine)2 Sets
5-9 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
3
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
-
4
Preacher Curl (EZ Bar)2 Sets
5-9 Reps
-
5
Bench Press (Dumbbell)1 Set
5-9 Reps
-
6
Lateral Raise (Cable)2 Sets
10-15 Reps
-
7
T-Bar Row2 Sets
5-9 Reps
-
8
JM Press2 Sets
5-9 Reps
-
9
Hammer Curl (Dumbbell)1 Set
5-9 Reps
-
10
Reverse Pec Deck1 Set
5-9 Reps
-
Day 5
1
Standing Calf Raise2 Sets
5-9 Reps
-
2
Hamstring Curl2 Sets
5-9 Reps
-
3
Stiff Leg Deadlift2 Sets
5-9 Reps
-
4
Leg Extension2 Sets
5-9 Reps
-
5
Leg Press2 Sets
5-9 Reps
-
6
Hip Abductor (Machine)2 Sets
5-9 Reps
-