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Anik’s Strength Training

by Anik H.
1 athletes joined

Program Description

Jacob oestreicher method

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 06:25
  • Last Edited
    Feb 13, 2026 05:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.8%
Front Delts
13.7%
Chest
10.3%
Lats
10.3%
Biceps
10.3%
Middle Delts
6.8%
Upper Back
6.8%
Hamstrings
5.1%
Forearms
3.4%
Quadriceps
3.4%
Glutes
3.4%
Abs
2.6%
Rear Delts
1.7%
Calves
1.7%
Abductors
0.9%
Lower Back
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Shoulder Press (Plate Loaded)
2
-
4
One Arm Lateral Raise (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Pullover (Machine)
2
-
4
Preacher Curl (EZ Bar)
2
-
5
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Press (45 Degrees)
2
-
3
Leg Extension
2
-
4
Seated Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Pullover (Machine)
2
-
5
T-Bar Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
-
2
One Arm Lateral Raise (Cable)
2
-
3
JM Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Shoulder Press (Plate Loaded)
2 Sets
-
4
One Arm Lateral Raise (Cable)
2 Sets
-
5
JM Press (Smith Machine)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Pullover (Machine)
2 Sets
-
4
Preacher Curl (EZ Bar)
2 Sets
-
5
Hammer Curl (Cable)
2 Sets
-
Day 3
1
Calf Raise (Machine)
2 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Seated Hamstring Curl
2 Sets
-
5
Stiff Leg Deadlift
2 Sets
-
6
Cable Crunch
2 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Pullover (Machine)
2 Sets
-
5
T-Bar Row
2 Sets
-
Day 5
1
Shoulder Press (Plate Loaded)
2 Sets
-
2
One Arm Lateral Raise (Cable)
2 Sets
-
3
JM Press (Smith Machine)
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Preacher Curl (EZ Bar)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-