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Hypertrophie

by Ludo Brou
1 athletes joined

Program Description

King

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 07, 2025 02:13
  • Last Edited
    Dec 08, 2025 10:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
11.4%
Front Delts
10.5%
Biceps
9.2%
Lats
9%
Hamstrings
7.3%
Glutes
6.9%
Quadriceps
6.5%
Chest
6%
Middle Delts
6%
Rear Delts
3.9%
Forearms
2.4%
Abductors
2.4%
Lower Back
2.4%
Calves
2.2%
Abs
1.7%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Chest Press (Machine)
3
10-15 reps
-
3
Chest Fly (Machine)
3
10-15 reps
-
4
Shoulder Press (Machine)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Tricep Extension (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
-
2
T-Bar Row
1
2
5-9 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-15 reps
-
4
Single Arm Iso Row
3
AMRAP
-
5
Shrug (Barbell)
3
AMRAP
-
6
Bicep Curl (Cable)
3
AMRAP
-
7
Hammer Curl (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
-
-
2
Leg Press
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Seated Calf Raise
3
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
-
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4
Dips Between Chairs
1
1
1
5-9 reps
10-15 reps
50-100 reps
-
-
-
5
Chest Fly (Cable)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
5-9 reps
10-15 reps
-
-
2
T-Bar Row
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Iso Row
3
10-15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5-9 reps
10-15 reps
-
-
2
Hack Squat
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
2
AMRAP
-
6
Hip Abductor (Machine)
2
AMRAP
-
Week 1
1 / 15 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
-
-
2
Chest Press (Machine)
3 Sets
10-15 Reps
-
3
Chest Fly (Machine)
3 Sets
10-15 Reps
-
4
Shoulder Press (Machine)
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
AMRAP
-
6
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
7
Tricep Extension (Cable)
3 Sets
AMRAP
-
Day 2
1
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
2
T-Bar Row
1 Set
2 Sets
5-9 Reps
10-15 Reps
-
-
3
Lat Pulldown
3 Sets
10-15 Reps
-
4
Single Arm Iso Row
3 Sets
AMRAP
-
5
Shrug (Barbell)
3 Sets
AMRAP
-
6
Bicep Curl (Cable)
3 Sets
AMRAP
-
7
Hammer Curl (Dumbbell)
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
-
-
2
Leg Press
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Hamstring Curl
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
AMRAP
-
6
Hip Abductor (Machine)
2 Sets
AMRAP
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
-
-
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
3
Chest Press (Machine)
3 Sets
10-15 Reps
-
4
Dips Between Chairs
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
50-100 Reps
-
-
-
5
Chest Fly (Cable)
2 Sets
AMRAP
-
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
7
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
Day 5
1
Pull-Up (Weighted)
1 Set
2 Sets
5-9 Reps
10-15 Reps
-
-
2
T-Bar Row
3 Sets
10-15 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
4
Single Arm Iso Row
3 Sets
10-15 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
AMRAP
-
6
Bicep Curl (EZ Bar)
3 Sets
AMRAP
-
7
Bicep Curl (Cable)
2 Sets
AMRAP
-
Day 6
1
Stiff Leg Deadlift
1 Set
1 Set
5-9 Reps
10-15 Reps
-
-
2
Hack Squat
3 Sets
10-15 Reps
-
3
Hamstring Curl
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Seated Calf Raise
2 Sets
AMRAP
-
6
Hip Abductor (Machine)
2 Sets
AMRAP
-