5.0
(1 rating)
Program Description
Increasing Strength linearally, progressing as often as possible If volume is too low then extra sets can be added,although not added put a rest day in between Lower and Upper sessions E.G. Upper 1, Lower 1, Rest etc Deload added in on Week 8 Changed split to Full Body as of the 24th to trial, will report back, Training every 2nd Day to start, will change as and if needed. Cardio also done on Rest Day after FB 1 & FB 2, no cardio after rest day between FB 3 and FB 1 If joints are sore on certain days e.g. Mild pain in rotator cuff, bicep tendon, knee etc. then will increase Reps for the muscles associated with that joint temporarily and bring back down gradually.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJan 01, 2025 08:27
- Last EditedJun 02, 2025 09:08
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
2
4 reps
-
4
Pec Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
2
4 reps
-
6
Pull-up(Weighted)
1
-
7
Chest Supported Row (Machine)
1
4 reps
-
8
Tricep Pushdown (Cable)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Pec Deck (Machine)
2
4 reps
-
5
Lateral Raise (Dumbbell)
1
4 reps
-
6
Lat Pulldown
1
4 reps
-
7
Chest Supported Row (Machine)
1
4 reps
-
8
Tricep Pushdown (Cable)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Pec Fly (Dumbbell)
1
4 reps
-
5
Lateral Raise (Dumbbell)
2
4 reps
-
6
Pull-up(Weighted)
1
-
7
Chest Supported Row (Machine)
1
4 reps
-
8
Tricep Pushdown (Cable)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Dip (Weighted)
1
4 reps
-
5
Pec Fly (Dumbbell)
1
4 reps
-
6
Lateral Raise (Dumbbell)
2
4 reps
-
7
Pull-up(Weighted)
1
4 reps
-
8
Chest Supported Row (Machine)
1
4 reps
-
9
Tricep Pushdown (Cable)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Dip (Weighted)
1
4 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Pull-up(Weighted)
1
4 reps
-
7
Chest Supported Row (Machine)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Dip (Weighted)
1
4 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Pull-up(Weighted)
1
4 reps
-
7
Chest Supported Row (Machine)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
12-15 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Pull-up(Weighted)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Reverse Pec Deck
1
4-6 reps
-
9A
Cardio (LISS)
1
10 reps
-
9B
VO2 Max Intervals
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
12-15 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Pull-up(Weighted)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Reverse Pec Deck
1
4-6 reps
-
9A
Cardio (LISS)
1
10 reps
-
9B
VO2 Max Intervals
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Underhand Bench Press
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
-
-
2
Pec Deck (Machine)
3
4-8 reps
-
3
Shoulder Press (Machine)
2
4-6 reps
-
4
Lateral Raise (Cable)
1
4-8 reps
-
5
Pull-up(Weighted)
2
4-6 reps
-
6
Chest Supported Row (Machine)
2
4-6 reps
-
7
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
-
-
2
Pec Deck (Machine)
3
4-8 reps
-
3
Shoulder Press (Machine)
2
4-6 reps
-
4
Lateral Raise (Cable)
1
4-8 reps
-
5
Pull-up(Weighted)
2
4-6 reps
-
6
Chest Supported Row (Machine)
2
4-6 reps
-
7
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
-
-
2
Pec Deck (Machine)
3
4-8 reps
-
3
Shoulder Press (Machine)
2
4-6 reps
-
4
Lateral Raise (Cable)
1
4-8 reps
-
5
Pull-up(Weighted)
2
4-6 reps
-
6
Chest Supported Row (Machine)
2
4-6 reps
-
7
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
-
-
2
Pec Deck (Machine)
3
4-8 reps
-
3
Shoulder Press (Machine)
2
4-6 reps
-
4
Lateral Raise (Cable)
1
4-8 reps
-
5
Pull-up(Weighted)
2
4-6 reps
-
6
Chest Supported Row (Machine)
2
4-6 reps
-
7
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
-
-
2
Pec Deck (Machine)
3
4-8 reps
-
3
Shoulder Press (Machine)
2
4-6 reps
-
4
Lateral Raise (Cable)
1
4-8 reps
-
5
Pull-up(Weighted)
2
4-6 reps
-
6
Chest Supported Row (Machine)
2
4-6 reps
-
7
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
-
-
2
Pec Deck (Machine)
3
4-8 reps
-
3
Shoulder Press (Machine)
2
4-6 reps
-
4
Lateral Raise (Cable)
1
4-8 reps
-
5
Pull-up(Weighted)
2
4-6 reps
-
6
Chest Supported Row (Machine)
2
4-6 reps
-
7
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
-
-
2
Pec Deck (Machine)
3
4-8 reps
-
3
Shoulder Press (Machine)
2
4-6 reps
-
4
Lateral Raise (Cable)
1
4-8 reps
-
5
Pull-up(Weighted)
2
4-6 reps
-
6
Chest Supported Row (Machine)
2
4-6 reps
-
7
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Lying Leg Curl
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
Leg Press (45 Degrees)
1
4 reps
-
9
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Lying Leg Curl
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
Leg Press (45 Degrees)
1
4 reps
-
9
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Lying Leg Curl
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
Leg Press (45 Degrees)
1
4 reps
-
9
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
2
4 reps
-
6
Lying Leg Curl
2
4 reps
-
7
Leg Extension
1
4 reps
-
8
Leg Press (45 Degrees)
1
4 reps
-
9
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
2
Bicep Curl (Cable)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Leg Press (45 Degrees)
1
4 reps
-
7
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
2
Bicep Curl (Cable)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Leg Press (45 Degrees)
1
4 reps
-
7
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Raise (Captain's Chair)
1
AMRAP
-
1B
Knee Raise (Captain's Chair)
1
AMRAP
-
2
Bicep Curl (Cable)
1
1
4-6 reps
6-8 reps
-
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
4-6 reps
6-8 reps
-
-
5
Hip Abductor (Machine)
1
AMRAP
-
6
Hip Thrust (Machine)
1
4-6 reps
-
7
Hyperextension
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Cardio (LISS)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Hammer Curl (Cable)
1
4-6 reps
-
6
Leg Extension
1
6-8 reps
-
7
Zercher Squat (Barbell)
1
4-6 reps
-
8
Hyperextension
1
4-6 reps
-
9
Hip Adductor (Machine)
1
4-6 reps
-
10
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4-6 reps
-
2
Bicep Curl (Cable)
2
4-6 reps
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
3-5 reps
4-6 reps
-
-
5
Leg Extension
1
4-6 reps
-
6
Single Leg Press
1
4-6 reps
-
7
Hip Thrust (Machine)
1
4-6 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4-6 reps
-
2
Bicep Curl (Cable)
2
4-6 reps
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
3-5 reps
4-6 reps
-
-
5
Leg Extension
1
4-6 reps
-
6
Single Leg Press
1
4-6 reps
-
7
Hip Thrust (Machine)
1
4-6 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4-6 reps
-
2
Bicep Curl (Cable)
2
4-6 reps
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
3-5 reps
4-6 reps
-
-
5
Leg Extension
1
4-6 reps
-
6
Single Leg Press
1
4-6 reps
-
7
Hip Thrust (Machine)
1
4-6 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4-6 reps
-
2
Bicep Curl (Cable)
2
4-6 reps
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
3-5 reps
4-6 reps
-
-
5
Leg Extension
1
4-6 reps
-
6
Single Leg Press
1
4-6 reps
-
7
Hip Thrust (Machine)
1
4-6 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4-6 reps
-
2
Bicep Curl (Cable)
2
4-6 reps
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
3-5 reps
4-6 reps
-
-
5
Leg Extension
1
4-6 reps
-
6
Single Leg Press
1
4-6 reps
-
7
Hip Thrust (Machine)
1
4-6 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4-6 reps
-
2
Bicep Curl (Cable)
2
4-6 reps
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
3-5 reps
4-6 reps
-
-
5
Leg Extension
1
4-6 reps
-
6
Single Leg Press
1
4-6 reps
-
7
Hip Thrust (Machine)
1
4-6 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4-6 reps
-
2
Bicep Curl (Cable)
2
4-6 reps
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
3-5 reps
4-6 reps
-
-
5
Leg Extension
1
4-6 reps
-
6
Single Leg Press
1
4-6 reps
-
7
Hip Thrust (Machine)
1
4-6 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Smith Machine)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
-
4
Seated Shoulder Press (Dumbbell)
1
4 reps
-
5
Upright Row (Barbell)
2
4 reps
-
6
Chest Supported Row (Dumbbell)
1
4 reps
-
7
Cable Low Row
1
4 reps
-
8
Rear Delt Row
1
4 reps
-
9
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Seated Military Press (Smith Machine)
1
4 reps
-
3
Upright Row (Barbell)
1
4 reps
-
4
Bench Press (Smith Machine)
1
4 reps
-
5
Underhand Lat Pulldown
1
4 reps
-
6
Chest Supported Row (Dumbbell)
1
4 reps
-
7
Reverse Pec Deck
1
4 reps
-
8
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Seated Shoulder Press (Dumbbell)
1
4 reps
-
3
Lateral Raise (Cable)
1
4 reps
-
4
Bench Press (Smith Machine)
1
4 reps
-
5
Incline Bench Press (Barbell)
1
4 reps
-
6
Chest Supported Row (Dumbbell)
1
4 reps
-
7
Cable Low Row
1
4 reps
-
8
Rear Delt Row
1
4 reps
-
9
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Seated Shoulder Press (Dumbbell)
1
4 reps
-
3
Lateral Raise (Cable)
2
4 reps
-
4
Bench Press (Smith Machine)
1
4 reps
-
5
Incline Bench Press (Barbell)
1
4 reps
-
6
Chest Supported Row (Dumbbell)
1
4 reps
-
7
Cable Low Row
1
4 reps
-
8
Reverse Pec Deck
1
4 reps
-
9
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4 reps
-
2
Overhead Press (Barbell)
1
4 reps
-
3
Lateral Raise (Cable)
1
6 reps
-
4
Pec Fly (Dumbbell)
1
4 reps
-
5
Chest Supported Row (Dumbbell)
1
4 reps
-
6
Cable Low Row
2
4 reps
-
7
Reverse Pec Deck
1
4 reps
-
8
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4 reps
-
2
Shoulder Press (Machine)
1
4 reps
-
3
Lateral Raise (Cable)
1
6 reps
-
4
Bench Press (Close Grip)
1
4 reps
-
5
Chest Supported Row (Dumbbell)
1
4 reps
-
6
Cable Low Row
1
4 reps
-
7
Reverse Pec Deck
1
4 reps
-
8
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
12-15 reps
-
2
Kelso Shrug
1
4-6 reps
-
3
Standing Pullover (Cable)
1
4-6 reps
-
4
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
5
Lateral Raise (Cable)
1
6-8 reps
-
6
Incline Bench Press (Dumbbell)
1
6-8 reps
-
7
Dip (Weighted)
1
6-8 reps
-
8
Seated Military Press (Smith Machine)
1
6-8 reps
-
9
Overhead Extension (Dumbbell)
1
6-8 reps
-
10A
Cardio (LISS)
1
10 reps
-
10B
VO2 Max Intervals
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
4-6 reps
-
3
Standing Pullover (Cable)
3
4-8 reps
-
4
Underhand Bench Press
1
1
4-6 reps
8-10 reps
-
-
5
Seated Military Press (Smith Machine)
2
4-6 reps
-
6
Lying Side Lateral Raise
1
4-8 reps
-
7
Overhead Extension (Dumbbell)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
4-6 reps
-
3
Standing Pullover (Cable)
3
4-8 reps
-
4
Underhand Bench Press
1
1
4-6 reps
8-10 reps
-
-
5
Seated Military Press (Smith Machine)
2
4-6 reps
-
6
Lying Side Lateral Raise
1
4-8 reps
-
7
Overhead Extension (Dumbbell)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
4-6 reps
-
3
Standing Pullover (Cable)
3
4-8 reps
-
4
Underhand Bench Press
1
1
4-6 reps
8-10 reps
-
-
5
Seated Military Press (Smith Machine)
2
4-6 reps
-
6
Lying Side Lateral Raise
1
4-8 reps
-
7
Overhead Extension (Dumbbell)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
4-6 reps
-
3
Standing Pullover (Cable)
3
4-8 reps
-
4
Underhand Bench Press
1
1
4-6 reps
8-10 reps
-
-
5
Seated Military Press (Smith Machine)
2
4-6 reps
-
6
Lying Side Lateral Raise
1
4-8 reps
-
7
Overhead Extension (Dumbbell)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
4-6 reps
-
3
Standing Pullover (Cable)
3
4-8 reps
-
4
Underhand Bench Press
1
1
4-6 reps
8-10 reps
-
-
5
Seated Military Press (Smith Machine)
2
4-6 reps
-
6
Lying Side Lateral Raise
1
4-8 reps
-
7
Overhead Extension (Dumbbell)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
4-6 reps
-
3
Standing Pullover (Cable)
3
4-8 reps
-
4
Underhand Bench Press
1
1
4-6 reps
8-10 reps
-
-
5
Seated Military Press (Smith Machine)
2
4-6 reps
-
6
Lying Side Lateral Raise
1
4-8 reps
-
7
Overhead Extension (Dumbbell)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
4-6 reps
-
3
Standing Pullover (Cable)
3
4-8 reps
-
4
Underhand Bench Press
1
1
4-6 reps
8-10 reps
-
-
5
Seated Military Press (Smith Machine)
2
4-6 reps
-
6
Lying Side Lateral Raise
1
4-8 reps
-
7
Overhead Extension (Dumbbell)
2
4-8 reps
-
8
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
1
4 reps
-
6
Hyperextension
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
1
4 reps
-
6
Deadlift (Smith Machine)
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
1
4 reps
-
6
Hyperextension
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
2
4 reps
-
6
Hyperextension
2
4 reps
-
7
Sissy Squat (Weighted)
1
4 reps
-
8
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Knee Raise (Captain's Chair)
1
-
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
2
4 reps
-
6
Hyperextension
1
4 reps
-
7
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Knee Raise (Captain's Chair)
1
-
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
2
4 reps
-
6
Hyperextension
1
4 reps
-
7
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Preacher Curl (Dumbbell)
1
4-6 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
4
Calf Raise (Leg Press)
1
4-6 reps
-
5
Lying Leg Curl
1
4-6 reps
-
6
Leg Extension
1
AMRAP
-
7
High Bar Squat (Barbell)
1
4-6 reps
-
8
Zercher Squat (Barbell)
1
4-6 reps
-
9
Hip Adductor (Machine)
1
4-6 reps
-
10
Cardio (LISS)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-6 reps
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Single-Leg Leg Curl
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Leg Press (45 Degrees)
1
4-6 reps
-
6
Hip Adductor (Machine)
3
4-8 reps
-
7
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-6 reps
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Single-Leg Leg Curl
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Leg Press (45 Degrees)
1
4-6 reps
-
6
Hip Adductor (Machine)
3
4-8 reps
-
7
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-6 reps
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Single-Leg Leg Curl
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Leg Press (45 Degrees)
1
4-6 reps
-
6
Hip Adductor (Machine)
3
4-8 reps
-
7
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-6 reps
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Single-Leg Leg Curl
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Leg Press (45 Degrees)
1
4-6 reps
-
6
Hip Adductor (Machine)
3
4-8 reps
-
7
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-6 reps
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Single-Leg Leg Curl
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Leg Press (45 Degrees)
1
4-6 reps
-
6
Hip Adductor (Machine)
3
4-8 reps
-
7
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-6 reps
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Single-Leg Leg Curl
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Leg Press (45 Degrees)
1
4-6 reps
-
6
Hip Adductor (Machine)
3
4-8 reps
-
7
Cardio (Zone 2)
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-6 reps
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Single-Leg Leg Curl
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Leg Press (45 Degrees)
1
4-6 reps
-
6
Hip Adductor (Machine)
3
4-8 reps
-
7
Cardio (Zone 2)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Kelso Shrug
1
4 reps
-
3
Standing Pullover (Cable)
1
4 reps
-
4
Chest Supported Row (Dumbbell)
1
4 reps
-
5
Lat Pulldown (Neutral Grip)
1
4 reps
-
6
Incline Bench Press (Barbell)
1
4 reps
-
7
Pec Deck (Machine)
1
4 reps
-
8
Lateral Raise (Cable)
1
4 reps
-
9
Overhead Extension (Dumbbell)
2
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Kelso Shrug
2
4 reps
-
3
Standing Pullover (Cable)
1
4 reps
-
4
Chest Supported Row (Dumbbell)
1
4 reps
-
5
Lat Pulldown (Neutral Grip)
2
4 reps
-
6
Incline Bench Press (Barbell)
1
4 reps
-
7
Bench Press (Dumbbell)
1
4 reps
-
8
Pec Deck (Machine)
1
4 reps
-
9
Lateral Raise (Dumbbell)
1
4 reps
-
10
Overhead Extension (Dumbbell)
2
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Kelso Shrug
2
4 reps
-
3
Standing Pullover (Cable)
1
4 reps
-
4
Lat Pulldown (Neutral Grip)
1
4 reps
-
5
Incline Bench Press (Barbell)
1
-
6
Pec Deck (Machine)
1
4 reps
-
7
Lateral Raise (Dumbbell)
2
4 reps
-
8
Overhead Extension (Dumbbell)
2
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Kelso Shrug
2
4 reps
-
3
Standing Pullover (Cable)
1
4 reps
-
4
Lat Pulldown (Neutral Grip)
1
4 reps
-
5
Incline Bench Press (Dumbbell)
1
4 reps
-
6
Pec Deck (Machine)
1
4 reps
-
7
Upright Row (Barbell)
2
4 reps
-
8
Overhead Extension (Dumbbell)
2
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
4 reps
-
2
Bent Over Row (Barbell)
1
4 reps
-
3
Kelso Shrug
2
4 reps
-
4
Standing Pullover (Cable)
2
4 reps
-
5
Lat Pulldown (Neutral Grip)
1
4 reps
-
6
Pec Deck (Machine)
1
4 reps
-
7
Upright Row (Barbell)
2
8 reps
-
8
Overhead Extension (Dumbbell)
1
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
4 reps
-
2
Bent Over Row (Barbell)
1
4 reps
-
3
Kelso Shrug
2
4 reps
-
4
Standing Pullover (Cable)
2
4 reps
-
5
Lat Pulldown (Neutral Grip)
1
4 reps
-
6
Pec Deck (Machine)
1
4 reps
-
7
Upright Row (Barbell)
2
8 reps
-
8
Overhead Extension (Dumbbell)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Front Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Leg Press (45 Degrees)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Front Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
2
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Zercher Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Knee Raise (Captain's Chair)
1
AMRAP
-
2
Preacher Curl (EZ Bar)
1
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Zercher Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Knee Raise (Captain's Chair)
1
AMRAP
-
2
Preacher Curl (EZ Bar)
1
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Zercher Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Abs Crunch (Machine)2 Sets
4 Reps
-
2
Bench Press (Barbell)1 Set
4 Reps
-
3
Incline Bench Press (Smith Machine)2 Sets
4 Reps
-
4
Pec Fly (Dumbbell)1 Set
-
5
Lateral Raise (Dumbbell)2 Sets
4 Reps
-
6
Pull-up(Weighted)1 Set
-
7
Chest Supported Row (Machine)1 Set
4 Reps
-
8
Tricep Pushdown (Cable)1 Set
4 Reps
-
Day 2
1
Leg Raise (Captain's Chair)2 Sets
@9
2
Preacher Curl (EZ Bar)2 Sets
4 Reps
-
3
Calf Raise (Leg Press)1 Set
4 Reps
-
4
Romanian Deadlift (Barbell)1 Set
4 Reps
-
5
Hip Abductor (Machine)1 Set
4 Reps
-
6
Lying Leg Curl1 Set
4 Reps
-
7
Leg Extension1 Set
4 Reps
-
8
Leg Press (45 Degrees)1 Set
4 Reps
-
9
Hip Thrust (Machine)1 Set
4 Reps
-
Day 3
1
Abs Crunch (Machine)2 Sets
4 Reps
-
2
Bench Press (Smith Machine)1 Set
4 Reps
-
3
Incline Bench Press (Smith Machine)1 Set
-
4
Seated Shoulder Press (Dumbbell)1 Set
4 Reps
-
5
Upright Row (Barbell)2 Sets
4 Reps
-
6
Chest Supported Row (Dumbbell)1 Set
4 Reps
-
7
Cable Low Row1 Set
4 Reps
-
8
Rear Delt Row1 Set
4 Reps
-
9
French Press1 Set
4 Reps
-
Day 4
1
Leg Raise (Captain's Chair)2 Sets
@9
2
Preacher Curl (Dumbbell)1 Set
4 Reps
-
3
Reverse Bicep Curl (EZ Bar)1 Set
4 Reps
-
4
Calf Raise (Leg Press)1 Set
4 Reps
-
5
Lying Leg Curl1 Set
4 Reps
-
6
Hyperextension1 Set
4 Reps
-
7
Leg Extension1 Set
4 Reps
-
8
High Bar Squat (Barbell)1 Set
4 Reps
-
Day 5
1
Abs Crunch (Machine)2 Sets
4 Reps
-
2
Kelso Shrug1 Set
4 Reps
-
3
Standing Pullover (Cable)1 Set
4 Reps
-
4
Chest Supported Row (Dumbbell)1 Set
4 Reps
-
5
Lat Pulldown (Neutral Grip)1 Set
4 Reps
-
6
Incline Bench Press (Barbell)1 Set
4 Reps
-
7
Pec Deck (Machine)1 Set
4 Reps
-
8
Lateral Raise (Cable)1 Set
4 Reps
-
9
Overhead Extension (Dumbbell)2 Sets
4 Reps
-
Day 6
1
Leg Raise (Captain's Chair)2 Sets
@9
2
Preacher Curl (EZ Bar)2 Sets
4 Reps
-
3
Calf Raise (Leg Press)1 Set
4 Reps
-
4
Lying Leg Curl1 Set
4 Reps
-
5
Leg Extension1 Set
4 Reps
-
6
Squat (Smith Machine)1 Set
4 Reps
-
7
Front Squat (Barbell)1 Set
4 Reps
-
8
Hip Adductor (Machine)1 Set
4 Reps
-