logo
BoostcampPNG

Noahs ark

by Alexander K.
1 athletes joined

Program Description

Styrke

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2026 06:23
  • Last Edited
    Feb 04, 2026 08:22
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.8%
Triceps
11.1%
Front Delts
11.1%
Upper Back
7.4%
Lats
7.4%
Biceps
7.4%
Chest
7.4%
Quadriceps
7.4%
Glutes
7.4%
Middle Delts
7.4%
Lower Back
3.7%
Abs
3.7%
Rear Delts
3.7%
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
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Bayesian Curl
1
8-12 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Leg Curl
2
8-12 reps
-
6
Hack Squat
2
4-8 reps
-
7
Lateral Raise (Cable)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Tricep Extension (Cable)
1 Set
8-12 Reps
-
3
Bayesian Curl
1 Set
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
4-8 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Hack Squat
2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
Day 2
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Tricep Extension (Cable)
1 Set
8-12 Reps
-
3
Bayesian Curl
1 Set
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
4-8 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Hack Squat
2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
Day 3
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Tricep Extension (Cable)
1 Set
8-12 Reps
-
3
Bayesian Curl
1 Set
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
4-8 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Hack Squat
2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
Day 4
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Tricep Extension (Cable)
1 Set
8-12 Reps
-
3
Bayesian Curl
1 Set
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
4-8 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Hack Squat
2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
Day 5
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Tricep Extension (Cable)
1 Set
8-12 Reps
-
3
Bayesian Curl
1 Set
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
4-8 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Hack Squat
2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
Day 6
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Tricep Extension (Cable)
1 Set
8-12 Reps
-
3
Bayesian Curl
1 Set
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
4-8 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Hack Squat
2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
Day 7
1
T-Bar Row
2 Sets
4-8 Reps
-
2
Tricep Extension (Cable)
1 Set
8-12 Reps
-
3
Bayesian Curl
1 Set
8-12 Reps
-
4
Chest Press (Machine)
2 Sets
4-8 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Hack Squat
2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
-