Program Description
For trial period
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJan 04, 2026 08:48
- Last EditedJan 04, 2026 08:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Upper Back
10.5%
Biceps
10%
Front Delts
9.2%
Lats
8.4%
Chest
7.5%
Abs
6.3%
Rear Delts
6.3%
Middle Delts
5%
Hamstrings
5%
Glutes
4.6%
Quadriceps
4.2%
Forearms
2.9%
Lower Back
2.1%
Adductors
1.7%
Abductors
1.3%
Calves
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Incline Chest Fly (Machine)
1
-
4
Decline Bench Press (Barbell)
1
-
5
Cable Crossover
1
-
6
Push Up
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Reverse Grip Tricep Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Incline Chest Fly (Machine)
1
-
4
Decline Bench Press (Barbell)
1
-
5
Cable Crossover
1
-
6
Push Up
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Reverse Grip Tricep Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Incline Chest Fly (Machine)
1
-
4
Decline Bench Press (Barbell)
1
-
5
Cable Crossover
1
-
6
Push Up
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Reverse Grip Tricep Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Incline Chest Fly (Machine)
1
-
4
Decline Bench Press (Barbell)
1
-
5
Cable Crossover
1
-
6
Push Up
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Reverse Grip Tricep Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Incline Chest Fly (Machine)
1
-
4
Decline Bench Press (Barbell)
1
-
5
Cable Crossover
1
-
6
Push Up
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Reverse Grip Tricep Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Incline Chest Fly (Machine)
1
-
4
Decline Bench Press (Barbell)
1
-
5
Cable Crossover
1
-
6
Push Up
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Reverse Grip Tricep Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Incline Chest Fly (Machine)
1
-
4
Decline Bench Press (Barbell)
1
-
5
Cable Crossover
1
-
6
Push Up
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Reverse Grip Tricep Pushdown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Incline Bench Press (Barbell)
1
-
3
Incline Chest Fly (Machine)
1
-
4
Decline Bench Press (Barbell)
1
-
5
Cable Crossover
1
-
6
Push Up
1
-
7
Tricep Pushdown (Cable)
1
-
8
Overhead Tricep Extension (Cable)
1
-
9
Reverse Grip Tricep Pushdown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Seated Row (Cable)
1
-
3
Lat Pulldown
1
-
4
Bent Over Row (Barbell)
1
-
5
Single Arm Iso Row
1
-
6
Deadlift (Barbell)
1
-
7
Straight Arm Pulldown
1
-
8
Bicep Curl (Dumbbell)
1
-
9
Hammer Curl (Cable)
1
-
10
Preacher Curl (Machine)
1
-
11
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Seated Row (Cable)
1
-
3
Lat Pulldown
1
-
4
Bent Over Row (Barbell)
1
-
5
Single Arm Iso Row
1
-
6
Deadlift (Barbell)
1
-
7
Straight Arm Pulldown
1
-
8
Bicep Curl (Dumbbell)
1
-
9
Hammer Curl (Cable)
1
-
10
Preacher Curl (Machine)
1
-
11
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Seated Row (Cable)
1
-
3
Lat Pulldown
1
-
4
Bent Over Row (Barbell)
1
-
5
Single Arm Iso Row
1
-
6
Deadlift (Barbell)
1
-
7
Straight Arm Pulldown
1
-
8
Bicep Curl (Dumbbell)
1
-
9
Hammer Curl (Cable)
1
-
10
Preacher Curl (Machine)
1
-
11
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Seated Row (Cable)
1
-
3
Lat Pulldown
1
-
4
Bent Over Row (Barbell)
1
-
5
Single Arm Iso Row
1
-
6
Deadlift (Barbell)
1
-
7
Straight Arm Pulldown
1
-
8
Bicep Curl (Dumbbell)
1
-
9
Hammer Curl (Cable)
1
-
10
Preacher Curl (Machine)
1
-
11
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Seated Row (Cable)
1
-
3
Lat Pulldown
1
-
4
Bent Over Row (Barbell)
1
-
5
Single Arm Iso Row
1
-
6
Deadlift (Barbell)
1
-
7
Straight Arm Pulldown
1
-
8
Bicep Curl (Dumbbell)
1
-
9
Hammer Curl (Cable)
1
-
10
Preacher Curl (Machine)
1
-
11
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Seated Row (Cable)
1
-
3
Lat Pulldown
1
-
4
Bent Over Row (Barbell)
1
-
5
Single Arm Iso Row
1
-
6
Deadlift (Barbell)
1
-
7
Straight Arm Pulldown
1
-
8
Bicep Curl (Dumbbell)
1
-
9
Hammer Curl (Cable)
1
-
10
Preacher Curl (Machine)
1
-
11
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Seated Row (Cable)
1
-
3
Lat Pulldown
1
-
4
Bent Over Row (Barbell)
1
-
5
Single Arm Iso Row
1
-
6
Deadlift (Barbell)
1
-
7
Straight Arm Pulldown
1
-
8
Bicep Curl (Dumbbell)
1
-
9
Hammer Curl (Cable)
1
-
10
Preacher Curl (Machine)
1
-
11
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Seated Row (Cable)
1
-
3
Lat Pulldown
1
-
4
Bent Over Row (Barbell)
1
-
5
Single Arm Iso Row
1
-
6
Deadlift (Barbell)
1
-
7
Straight Arm Pulldown
1
-
8
Bicep Curl (Dumbbell)
1
-
9
Hammer Curl (Cable)
1
-
10
Preacher Curl (Machine)
1
-
11
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Rear Delt Fly (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Lateral Raise (Machine)
1
-
7
Shrug (Barbell)
1
-
8
Decline Crunch
1
-
9
Cable Crunch
1
-
10
Oblique Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Rear Delt Fly (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Lateral Raise (Machine)
1
-
7
Shrug (Barbell)
1
-
8
Decline Crunch
1
-
9
Cable Crunch
1
-
10
Oblique Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Rear Delt Fly (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Lateral Raise (Machine)
1
-
7
Shrug (Barbell)
1
-
8
Decline Crunch
1
-
9
Cable Crunch
1
-
10
Oblique Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Rear Delt Fly (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Lateral Raise (Machine)
1
-
7
Shrug (Barbell)
1
-
8
Decline Crunch
1
-
9
Cable Crunch
1
-
10
Oblique Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Rear Delt Fly (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Lateral Raise (Machine)
1
-
7
Shrug (Barbell)
1
-
8
Decline Crunch
1
-
9
Cable Crunch
1
-
10
Oblique Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Rear Delt Fly (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Lateral Raise (Machine)
1
-
7
Shrug (Barbell)
1
-
8
Decline Crunch
1
-
9
Cable Crunch
1
-
10
Oblique Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Rear Delt Fly (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Lateral Raise (Machine)
1
-
7
Shrug (Barbell)
1
-
8
Decline Crunch
1
-
9
Cable Crunch
1
-
10
Oblique Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Rear Delt Fly (Cable)
1
-
6A
Reverse Pec Deck
1
-
6B
Lateral Raise (Machine)
1
-
7
Shrug (Barbell)
1
-
8
Decline Crunch
1
-
9
Cable Crunch
1
-
10
Oblique Crunch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Skull Crusher (Barbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bayesian Curl
1
-
8A
Bicep Curl (Barbell)
1
-
8B
Hammer Curl (Dumbbell)
1
-
9
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Skull Crusher (Barbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bayesian Curl
1
-
8A
Bicep Curl (Barbell)
1
-
8B
Hammer Curl (Dumbbell)
1
-
9
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Skull Crusher (Barbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bayesian Curl
1
-
8A
Bicep Curl (Barbell)
1
-
8B
Hammer Curl (Dumbbell)
1
-
9
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Skull Crusher (Barbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bayesian Curl
1
-
8A
Bicep Curl (Barbell)
1
-
8B
Hammer Curl (Dumbbell)
1
-
9
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Skull Crusher (Barbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bayesian Curl
1
-
8A
Bicep Curl (Barbell)
1
-
8B
Hammer Curl (Dumbbell)
1
-
9
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Skull Crusher (Barbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bayesian Curl
1
-
8A
Bicep Curl (Barbell)
1
-
8B
Hammer Curl (Dumbbell)
1
-
9
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Skull Crusher (Barbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bayesian Curl
1
-
8A
Bicep Curl (Barbell)
1
-
8B
Hammer Curl (Dumbbell)
1
-
9
Concentration Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
-
2
Skull Crusher (Barbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Kickback
1
-
6
Incline Curl (Dumbbell)
1
-
7
Bayesian Curl
1
-
8A
Bicep Curl (Barbell)
1
-
8B
Hammer Curl (Dumbbell)
1
-
9
Concentration Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
-
5
Pull-Up (Bodyweight)
1
-
6
T-Bar Row
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Straight Arm Pulldown
1
-
9
Lateral Raise (Cable)
1
-
10
Rear Delt Fly (Cable)
1
-
11
Hyperextension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
-
5
Pull-Up (Bodyweight)
1
-
6
T-Bar Row
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Straight Arm Pulldown
1
-
9
Lateral Raise (Cable)
1
-
10
Rear Delt Fly (Cable)
1
-
11
Hyperextension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
-
5
Pull-Up (Bodyweight)
1
-
6
T-Bar Row
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Straight Arm Pulldown
1
-
9
Lateral Raise (Cable)
1
-
10
Rear Delt Fly (Cable)
1
-
11
Hyperextension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
-
5
Pull-Up (Bodyweight)
1
-
6
T-Bar Row
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Straight Arm Pulldown
1
-
9
Lateral Raise (Cable)
1
-
10
Rear Delt Fly (Cable)
1
-
11
Hyperextension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
-
5
Pull-Up (Bodyweight)
1
-
6
T-Bar Row
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Straight Arm Pulldown
1
-
9
Lateral Raise (Cable)
1
-
10
Rear Delt Fly (Cable)
1
-
11
Hyperextension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
-
5
Pull-Up (Bodyweight)
1
-
6
T-Bar Row
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Straight Arm Pulldown
1
-
9
Lateral Raise (Cable)
1
-
10
Rear Delt Fly (Cable)
1
-
11
Hyperextension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
-
5
Pull-Up (Bodyweight)
1
-
6
T-Bar Row
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Straight Arm Pulldown
1
-
9
Lateral Raise (Cable)
1
-
10
Rear Delt Fly (Cable)
1
-
11
Hyperextension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
-
5
Pull-Up (Bodyweight)
1
-
6
T-Bar Row
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Straight Arm Pulldown
1
-
9
Lateral Raise (Cable)
1
-
10
Rear Delt Fly (Cable)
1
-
11
Hyperextension
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Sumo Squat
1
-
4
Hip Abductor (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Lying Leg Curl
1
-
7
Leg Extension
1
-
8
Seated Calf Raise
1
-
9
Decline Crunch
1
-
10
Cable Crunch
1
-
11
Oblique Crunch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Sumo Squat
1
-
4
Hip Abductor (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Lying Leg Curl
1
-
7
Leg Extension
1
-
8
Seated Calf Raise
1
-
9
Decline Crunch
1
-
10
Cable Crunch
1
-
11
Oblique Crunch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Sumo Squat
1
-
4
Hip Abductor (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Lying Leg Curl
1
-
7
Leg Extension
1
-
8
Seated Calf Raise
1
-
9
Decline Crunch
1
-
10
Cable Crunch
1
-
11
Oblique Crunch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Sumo Squat
1
-
4
Hip Abductor (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Lying Leg Curl
1
-
7
Leg Extension
1
-
8
Seated Calf Raise
1
-
9
Decline Crunch
1
-
10
Cable Crunch
1
-
11
Oblique Crunch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Sumo Squat
1
-
4
Hip Abductor (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Lying Leg Curl
1
-
7
Leg Extension
1
-
8
Seated Calf Raise
1
-
9
Decline Crunch
1
-
10
Cable Crunch
1
-
11
Oblique Crunch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Sumo Squat
1
-
4
Hip Abductor (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Lying Leg Curl
1
-
7
Leg Extension
1
-
8
Seated Calf Raise
1
-
9
Decline Crunch
1
-
10
Cable Crunch
1
-
11
Oblique Crunch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Sumo Squat
1
-
4
Hip Abductor (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Lying Leg Curl
1
-
7
Leg Extension
1
-
8
Seated Calf Raise
1
-
9
Decline Crunch
1
-
10
Cable Crunch
1
-
11
Oblique Crunch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Sumo Squat
1
-
4
Hip Abductor (Machine)
1
-
5
Hip Adductor (Machine)
1
-
6
Lying Leg Curl
1
-
7
Leg Extension
1
-
8
Seated Calf Raise
1
-
9
Decline Crunch
1
-
10
Cable Crunch
1
-
11
Oblique Crunch
1
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
-
2
Incline Bench Press (Barbell)1 Set
-
3
Incline Chest Fly (Machine)1 Set
-
4
Decline Bench Press (Barbell)1 Set
-
5
Cable Crossover1 Set
-
6
Push Up1 Set
-
7
Tricep Pushdown (Cable)1 Set
-
8
Overhead Tricep Extension (Cable)1 Set
-
9
Reverse Grip Tricep Pushdown1 Set
-
Day 2
1
Pull-Up (Bodyweight)1 Set
-
2
Seated Row (Cable)1 Set
-
3
Lat Pulldown1 Set
-
4
Bent Over Row (Barbell)1 Set
-
5
Single Arm Iso Row1 Set
-
6
Deadlift (Barbell)1 Set
-
7
Straight Arm Pulldown1 Set
-
8
Bicep Curl (Dumbbell)1 Set
-
9
Hammer Curl (Cable)1 Set
-
10
Preacher Curl (Machine)1 Set
-
11
Hyperextension1 Set
-
Day 3
1
Shoulder Press (Plate Loaded)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Face Pull1 Set
-
4
Lateral Raise (Cable)1 Set
-
5
Rear Delt Fly (Cable)1 Set
-
6A
Reverse Pec Deck1 Set
-
6B
Lateral Raise (Machine)1 Set
-
7
Shrug (Barbell)1 Set
-
8
Decline Crunch1 Set
-
9
Cable Crunch1 Set
-
10
Oblique Crunch1 Set
-
Day 4
1
Tricep Pushdown (Cable)1 Set
-
2
Skull Crusher (Barbell)1 Set
-
3
Tricep Rope Push Down (Cable)1 Set
-
4
Overhead Tricep Extension (Cable)1 Set
-
5
Tricep Kickback1 Set
-
6
Incline Curl (Dumbbell)1 Set
-
7
Bayesian Curl1 Set
-
8A
Bicep Curl (Barbell)1 Set
-
8B
Hammer Curl (Dumbbell)1 Set
-
9
Concentration Curl1 Set
-
Day 5
1
Push Up1 Set
-
2
Incline Bench Press (Dumbbell)1 Set
-
3
Cable Crossover1 Set
-
4
Bench Press (Dumbbell)1 Set
-
5
Pull-Up (Bodyweight)1 Set
-
6
T-Bar Row1 Set
-
7
Seated Wide-Grip Row (Cable)1 Set
-
8
Straight Arm Pulldown1 Set
-
9
Lateral Raise (Cable)1 Set
-
10
Rear Delt Fly (Cable)1 Set
-
11
Hyperextension1 Set
-
Day 6
1
Squat (Barbell)1 Set
-
2
Leg Press (45 Degrees)1 Set
-
3
Sumo Squat1 Set
-
4
Hip Abductor (Machine)1 Set
-
5
Hip Adductor (Machine)1 Set
-
6
Lying Leg Curl1 Set
-
7
Leg Extension1 Set
-
8
Seated Calf Raise1 Set
-
9
Decline Crunch1 Set
-
10
Cable Crunch1 Set
-
11
Oblique Crunch1 Set
-