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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 20, 2025 11:34
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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
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
-