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Gonçalo S

by Gonçalo Charro
1 athletes joined

Program Description

Po

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 27, 2025 07:48
  • Last Edited
    Jun 18, 2025 10:35

Summary

Embark on an 18-week journey with the Gonçalo S program, designed for those ready to elevate their strength and physique. This comprehensive plan features 5 training days each week, focusing on a mix of compound lifts and targeted exercises to build muscle and enhance endurance. With a full gym setup, you'll engage in a variety of movements, from the incline bench press to the front squat, ensuring a well-rounded approach to fitness. Get ready to push your limits and achieve your goals with structured intensity and progressive overload!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Glutes
9.8%
Hamstrings
9.7%
Upper Back
8.5%
Triceps
8.2%
Front Delts
7.5%
Chest
7.4%
Lats
7.3%
Biceps
7.1%
Middle Delts
6.2%
Abs
5.3%
Calves
4%
Lower Back
2.8%
Rear Delts
2.3%
Adductors
1.6%
Cardio
0.7%
Forearms
0.5%
Abductors
0.4%
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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
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Shoulder Press (Machine)
3
8-10 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
Lateral Raise (Cable)
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
2
12-15 reps
-
6
Lunge (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Machine)
3
6-8 reps
-
1B
Pull-Up (Band)
3
8-10 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Seated Row (Machine)
3
10-12 reps
-
3
Tricep Extension (Machine)
2
20-25 reps
-
4
Preacher Curl (EZ Bar)
2
12-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
-
2
Reverse Lunge (Barbell)
3
6-8 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Bayesian Curl
3
10-12 reps
-
3B
Lying Reverse Fly
3
12-15 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
-
5
Stair Climber
1
10 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
3A
Chest Fly (Cable)
4 Sets
10-12 Reps
-
3B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
2 Sets
20-25 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
6-8 Reps
-
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
4
Standing Calf Raise
3 Sets
10-12 Reps
-
5
Abs Crunch (Machine)
2 Sets
12-15 Reps
-
6
Lunge (Barbell)
2 Sets
8-10 Reps
-
Day 3
1A
Overhead Press (Machine)
3 Sets
6-8 Reps
-
1B
Pull-Up (Band)
3 Sets
8-10 Reps
-
2A
Chest Press (Machine)
3 Sets
10-12 Reps
-
2B
Seated Row (Machine)
3 Sets
10-12 Reps
-
3
Tricep Extension (Machine)
2 Sets
20-25 Reps
-
4
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-
Day 5
1
Barbell Row
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3A
Bayesian Curl
3 Sets
10-12 Reps
-
3B
Lying Reverse Fly
3 Sets
12-15 Reps
-
4
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
5
Stair Climber
1 Set
10 mins
-
Day 4
1
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
-
2
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
-
3
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
4A
Leg Curl
3 Sets
12-15 Reps
-
4B
Leg Extension
3 Sets
12-15 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
-