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PHAT - Candy V2

by Justin M.

Program Description

I ran the original PHAT program for about 1.5 years and made great overall progress, but my shoulders, arms, and glutes lagged behind. To target those areas more directly, I created Candy Version 1 and ran it for 12 weeks. It worked, but the volume was high and led to arm and elbow irritation. Candy Version 2 is the streamlined evolution. It keeps the PHAT framework but cuts redundant movements, tightens rep ranges, and focuses on high-quality hypertrophy work. The goal is simple: prioritize glutes and shoulders, grow arms without joint pain, and keep workouts efficient. If you want a PHAT-style routine that emphasizes glutes, shoulders, and arms with smarter, cleaner volume, this version is built for exactly that.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 30, 2025 10:34
  • Last Edited
    Nov 30, 2025 11:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Front Delts
10.6%
Glutes
8.9%
Middle Delts
8%
Biceps
7.5%
Hamstrings
7.2%
Upper Back
7%
Abs
6.8%
Chest
6.3%
Lats
5.3%
Quadriceps
5.3%
Calves
4.8%
Rear Delts
2.9%
Forearms
2.9%
Lower Back
2.4%
Adductors
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Bicep Curl (Barbell)
2
8-10 reps
-
7
Skull Crusher (Barbell)
2
8-10 reps
-
8
Dip (Weighted)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Leg Curl
2
10-12 reps
-
4
Glute Kickback
2
12-15 reps
-
5
Standing Calf Raise
3
10-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Y-Raise
3
12-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Hip Thrust (Machine)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Glute Kickback
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
2
12-15 reps
-
8
Ab Wheel
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
8
Lateral Raise (Cable)
2
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
8
Dip (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Glute Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Ab Wheel
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 3
1
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Y-Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Glute Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Ab Wheel
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Lateral Raise (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-