5.0
(2 ratings)
Program Description
To get jacked stacked and succulent
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedJan 26, 2025 09:28
- Last EditedJun 18, 2025 10:11
Summary
Embark on a transformative 16-week journey with CJ’s Guide to Mass, designed for those ready to pack on serious muscle. This program features four intense training days each week, focusing on compound movements and targeted supersets to maximize hypertrophy. With a full gym at your disposal, you'll engage in a variety of exercises that challenge your upper body, ensuring balanced growth and strength. Get ready to push your limits and watch your physique evolve as you commit to this comprehensive mass-building regimen!
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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
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
-
2A
Lat Pulldown3 Sets
8-12 Reps
-
2B
Tricep Pushdown (Cable)2 Sets
10-15 Reps
-
3A
Pec Deck (Machine)3 Sets
10-15 Reps
-
3B
Hammer Curl3 Sets
6-10 Reps
-
Day 3
1A
Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
-
2A
Seated Row (Cable)3 Sets
10-15 Reps
-
2B
Shoulder Press (Machine)3 Sets
8-12 Reps
-
3
Tricep Extension (Cable)2 Sets
10-15 Reps
-
Day 4
1
Squat (Smith Machine)2 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Leg Extension3 Sets
10-15 Reps
-
4A
Calf Raise (Leg Press)3 Sets
10-15 Reps
-
4B
Leg Raise (Captain's Chair)3 Sets
AMRAP
-
Day 2
1A
Hyperextension3 Sets
10-15 Reps
-
1B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
2A
Bicep Curl (Cable)3 Sets
8-12 Reps
-
2B
French Press2 Sets
8-12 Reps
-
3A
Leg Press3 Sets
8-12 Reps
-
3B
Decline Sit Up (Weighted)3 Sets
AMRAP
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Joran R.Age 18, Man
5 months ago
More than expected strength gains
More than expected muscle gains
Marginal modifications
CJ has eally delivered
Maximus E.Age 19, Man
6 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Program is good but the person who this program was made for is a crusty shit