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Idk

by Bodhi T.
1 athletes joined

Program Description

Goo goo Gaga

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 19, 2025 06:14
  • Last Edited
    Jul 24, 2025 01:27
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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
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3A
Leg Extension
3
-
3B
Sissy Squat
3
-
4
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
-
2
Seated Row (Machine)
2
-
3
Pull-Up (Bodyweight)
3
-
4
Lat Pulldown
2
-
5
Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Pec Deck (Machine)
2
-
3
Dip (Assisted)
3
-
4
Chest Press (Machine)
2
-
5
Tricep Rope Push Down (Cable)
2
-
Week 1
1 / 18 Weeks
Day 2
1
Shoulder Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
Day 1
1
Reverse Pec Deck
3 Sets
-
2
Seated Row (Machine)
2 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Lat Pulldown
2 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
Day 4
1
Reverse Pec Deck
3 Sets
-
2
Seated Row (Machine)
2 Sets
-
3
Pull-Up (Bodyweight)
3 Sets
-
4
Lat Pulldown
2 Sets
-
5
Bicep Curl (Dumbbell)
2 Sets
-
Day 5
1
Shoulder Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
Day 3
1
Single-Leg Leg Curl
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3A
Leg Extension
3 Sets
-
3B
Sissy Squat
3 Sets
-
4
Calf Raise (Machine)
3 Sets
-