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BoostcampPNG

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by Hamza K.

Program Description

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Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 20, 2026 11:31
  • Last Edited
    Feb 18, 2026 09:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Quadriceps
9.4%
Hamstrings
9.4%
Lats
9.3%
Biceps
8.4%
Front Delts
7.5%
Triceps
7.5%
Glutes
6.6%
Abs
5.7%
Chest
5.6%
Rear Delts
5.6%
Middle Delts
5.6%
Lower Back
2.8%
Forearms
2.8%
Calves
1.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
9
Lying Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2
Pull-Up (Weighted)
2
4-10 reps
-
3
Chest Supported Row (Dumbbell)
2
5-10 reps
-
4
Chest Fly (Cable)
2
6-10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
6
Lateral Raise (Dumbbell)
2
6-15 reps
-
7
Preacher Curl (Dumbbell)
2
6-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
5-10 reps
-
5
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chest Fly (Cable)
2
6-15 reps
-
3
Chin-Up (Weighted)
2
5-10 reps
-
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
-
5
Incline Curl (Dumbbell)
2
5-10 reps
-
6
Skull Crusher (Dumbbell)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
6-20 reps
-
8
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
9
Lying Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Chest Fly (Cable)
2
6-15 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Seated Row (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
5-10 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Lateral Raise (Cable)
2
6-20 reps
-
9
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
10
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
6-10 reps
-
2
Back Extension
2
6-15 reps
-
3
Lying Leg Curl
2
6-10 reps
-
4
Leg Extension
2
-
5
Standing Calf Raise
2
6-15 reps
-
6
Lying Leg Raise
2
-
Week 1
1 / 18 Weeks
Day 2
1
Leg Press
2 Sets
5-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
-
3
Leg Extension
2 Sets
-
4
Lying Leg Curl
2 Sets
5-10 Reps
-
5
Lying Leg Raise
1 Set
-
Day 4
1
Single Leg Press
2 Sets
6-10 Reps
-
2
Back Extension
2 Sets
6-15 Reps
-
3
Lying Leg Curl
2 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
-
5
Standing Calf Raise
2 Sets
6-15 Reps
-
6
Lying Leg Raise
2 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
2
Pull-Up (Weighted)
2 Sets
4-10 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
5-10 Reps
-
4
Chest Fly (Cable)
2 Sets
6-10 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
10-20 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
6-15 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
-
8
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
5-10 Reps
-
2
Chin-Up (Weighted)
2 Sets
5-10 Reps
-
3
Chest Fly (Cable)
2 Sets
6-15 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
5
Seated Row (Cable)
2 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
8-15 Reps
-
8
Lateral Raise (Cable)
2 Sets
6-20 Reps
-
9
Rear Delt Fly (Dumbbell)
2 Sets
10-20 Reps
-
10
Lying Leg Raise
2 Sets
-