logo
BoostcampPNG

Locked

by Bonje

Program Description

E

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 09:02
  • Last Edited
    Jul 23, 2025 09:57

Summary

Unlock your potential with the "Locked" program, an 18-week journey designed to sculpt your physique and enhance your strength. Committing to six days a week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing a full gym setup to maximize your gains. Each session is meticulously crafted to challenge your muscles, featuring exercises like Bulgarian Split Squats and Bench Presses, ensuring you build both power and endurance. Get ready to break through barriers and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Triceps
12.5%
Chest
11.9%
Lats
11.3%
Quadriceps
10.4%
Upper Back
8.9%
Front Delts
8.3%
Hamstrings
7.1%
Calves
5.9%
Middle Delts
5.9%
Glutes
2.4%
Forearms
1.2%
Rear Delts
1.2%
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
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
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Preacher Curl (Barbell)
2
6-8 reps
-
4
Alternating Dumbbell Curl
2
7-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
4-7 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Leg Extension
2
8-10 reps
-
4
Straight Leg Calf Raise
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Lying Leg Curl
2
5-7 reps
-
3
Straight Leg Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Pec Deck (Machine)
2
5-7 reps
-
3
Tricep Rope Push Down (Cable)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
7-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Lat Pulldown (Single Arm)
2
5-7 reps
-
3
Incline Curl (Dumbbell)
2
4-8 reps
-
Week 1
1 / 18 Weeks
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
4-7 Reps
-
2
Lying Leg Curl
2 Sets
5-7 Reps
-
3
Leg Extension
2 Sets
8-10 Reps
-
4
Straight Leg Calf Raise
2 Sets
7-10 Reps
-
Day 2
1
Chest Supported Row (Machine)
2 Sets
4-6 Reps
-
2
Lat Pulldown (Single Arm)
2 Sets
5-7 Reps
-
3
Preacher Curl (Barbell)
2 Sets
6-8 Reps
-
4
Alternating Dumbbell Curl
2 Sets
7-9 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
4-6 Reps
-
2
Pec Deck (Machine)
2 Sets
5-7 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
7-9 Reps
-
Day 4
1
Leg Extension
3 Sets
8-10 Reps
-
2
Lying Leg Curl
2 Sets
5-7 Reps
-
3
Straight Leg Calf Raise
2 Sets
8-10 Reps
-
Day 5
1
Bench Press (Barbell)
2 Sets
4-6 Reps
-
2
Pec Deck (Machine)
2 Sets
5-7 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
7-9 Reps
-
Day 6
1
Pull-Up (Weighted)
2 Sets
4-6 Reps
-
2
Lat Pulldown (Single Arm)
2 Sets
5-7 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
4-8 Reps
-