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Ripped Grandpa

by Ryan C.
1 athletes joined

Program Description

Transform your physique with the Ripped Gpa program, an 18-week intense journey designed for serious lifters ready to sculpt their bodies. Committing to five days a week, leaving weekends for cardio and recovery, this program combines strength training and conditioning to maximize muscle definition and fat loss. Each week is strategically structured to push your limits while ensuring recovery, making it perfect for those looking to achieve a bulky, ripped look. Get ready to unlock your full potential and embrace the challenge!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2026 03:16
  • Last Edited
    Mar 31, 2026 03:25
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.6%
Triceps
13.4%
Upper Back
10.3%
Chest
10.1%
Middle Delts
6.7%
Glutes
6.7%
Abs
6.5%
Quadriceps
5.8%
Hamstrings
5.8%
Lats
5.3%
Biceps
5.3%
Rear Delts
3.8%
Adductors
1.9%
Lower Back
1.9%
Forearms
1.2%
Abductors
0.7%
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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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Bench Press (Dumbbell)
1
2
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Arnold Press
2
8 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Leg Curl
2
8 reps
-
3
Hip Adductor (Machine)
2
8 reps
-
4
Hip Extension
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hip Thrust (Machine)
2
8 reps
-
7
Ab Wheel
3
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
9
Sled
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Straight Arm Pulldown
2
10 reps
-
6
Preacher Curl (Machine)
3
8 reps
-
7
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Reverse Pec Deck
3
10 reps
-
3
Upright Row (Cable)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
10 reps
-
2
Ab Wheel
3
10 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Hip Extension
2
8 reps
-
6
Hip Adductor (Machine)
2
8 reps
-
7
Pendulum Squat
3
8 reps
-
8
Hip Thrust (Machine)
2
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Push Up
1 Set
25 Reps
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@8
@6
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@7
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Arnold Press
1 Set
1 Set
8 Reps
8 Reps
-
-
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Hip Extension
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
9
Sled
1 Set
1 Set
1 Reps
1 Reps
-
-
Day 3
1
Push Up
1 Set
25 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Straight Arm Pulldown
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 4
1
Push Up
1 Set
25 Reps
-
2
Reverse Pec Deck
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Upright Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Abs Crunch (Machine)
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Hip Extension
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Pendulum Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-