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 EditedOct 26, 2025 10:23
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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Biceps
11.2%
Upper Back
9.8%
Middle Delts
8.1%
Lats
8%
Front Delts
7.8%
Hamstrings
7.6%
Abs
7.5%
Chest
6.9%
Quadriceps
5.9%
Calves
5.6%
Glutes
4.8%
Lower Back
2%
Forearms
1.4%
Adductors
1.1%
Rear Delts
0.5%
Abductors
0.1%
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
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 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
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Shoulder Press (Machine)
3
6-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Cable)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 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
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Leg Extension
3
8-15 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 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
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-14 reps
-
5
Overhead Tricep Extension (Cable)
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 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)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-14 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Smith Machine)2 Sets
6-10 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
3
Shoulder Press (Machine)3 Sets
6-12 Reps
-
4
Pec Deck (Machine)2 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
7
Hammer Curl (Cable)1 Set
8-12 Reps
-
Day 2
1
Stiff Leg Deadlift3 Sets
6-10 Reps
-
2
Leg Extension3 Sets
8-15 Reps
-
3
Seated Row (Cable)3 Sets
6-12 Reps
-
4
Seated Calf Raise3 Sets
8-12 Reps
-
5
Decline Sit Up (Weighted)3 Sets
6-12 Reps
-
Day 3
1
Bench Press (Smith Machine)3 Sets
6-10 Reps
-
2
Underhand Lat Pulldown3 Sets
8-12 Reps
-
3
Shoulder Press (Machine)2 Sets
8-12 Reps
-
4
Lateral Raise (Cable)2 Sets
8-14 Reps
-
5
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)3 Sets
6-12 Reps
-
Day 4
1
Squat (Smith Machine)3 Sets
6-10 Reps
-
2
Seated Hamstring Curl3 Sets
8-14 Reps
-
3
Kelso Shrug3 Sets
6-12 Reps
-
4
Calf Raise (Leg Press)3 Sets
8-12 Reps
-
5
Decline Sit Up (Weighted)3 Sets
8-12 Reps
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Joran R.Age 18, Man
10 months ago
More than expected strength gains
More than expected muscle gains
Marginal modifications
CJ has eally delivered
Maximus E.Age 19, Man
10 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