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BoostcampPNG

balls

by Zechariah JimmiJams

Program Description

ball 2

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    180 minutes
  • Created
    Aug 13, 2025 04:25
  • Last Edited
    Aug 13, 2025 04:28
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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)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Band Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Hanging Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-15 reps
-
2
Band Face Pull
3
AMRAP
-
3
Hammer Curl (Dumbbell)
3
10-15 reps
-
4
Bayesian Curl
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
15-20 reps
-
6
Tricep Pushdown (Cable)
3
15-20 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
8
Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Pec Deck (Machine)
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
2
8-12 reps
-
2
Leg Extension
4
15-20 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Curl
4
15-20 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Sit Up
2
AMRAP
-
7
Wrist Curls
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Bayesian Curl
3 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
4
Upright Row (Barbell)
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
-
7
Band Face Pull
3 Sets
AMRAP
-
Day 3
1
Sissy Squat (Weighted)
2 Sets
8-12 Reps
-
2
Leg Extension
4 Sets
15-20 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Leg Curl
4 Sets
15-20 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
6
Sit Up
2 Sets
AMRAP
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
2
Band Face Pull
3 Sets
AMRAP
-
3
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Bayesian Curl
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
8
Wrist Curls
2 Sets
AMRAP
-
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
3
Back Extension (Weighted)
3 Sets
10-15 Reps
-
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Pec Deck (Machine)
3 Sets
8-12 Reps
-
7
Chest Press (Machine)
3 Sets
8-12 Reps
-
Day 6
1
Sissy Squat (Weighted)
2 Sets
8-12 Reps
-
2
Leg Extension
4 Sets
15-20 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Leg Curl
4 Sets
15-20 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
6
Sit Up
2 Sets
AMRAP
-
7
Wrist Curls
2 Sets
AMRAP
-