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ULUL(Au) OOGA BOOGA

by Rex

Program Description

OOGA BOOGA LIFTING

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2026 03:44
  • Last Edited
    Feb 02, 2026 05:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
9.9%
Upper Back
9.9%
Biceps
9.1%
Lats
8.3%
Middle Delts
8.3%
Quadriceps
6.6%
Hamstrings
6.6%
Rear Delts
5.8%
Chest
5%
Glutes
5%
Abs
5%
Forearms
4.1%
Lower Back
3.3%
Adductors
1.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Shoulder Press (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Preacher Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
6
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Chest Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Seated Shoulder Press (Dumbbell)
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Back Extension (Weighted)
2
-
3
Leg Extension
2
-
4
Lying Leg Curl
2
-
5
Cable Crunch
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
Lateral Raise (Machine)
2
-
5
Pec Deck (Machine)
2
-
6
Lat Pulldown (Close Grip)
2
-
7
Wrist Curls
2
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Preacher Curl (Dumbbell)
2 Sets
-
Day 3
1
Chest Supported Row (Machine)
2 Sets
-
2
Chest Press (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Preacher Curl (Dumbbell)
2 Sets
-
7
Tricep Pushdown (Cable)
2 Sets
-
Day 4
1
Squat (Barbell)
2 Sets
-
2
Back Extension (Weighted)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Cable Crunch
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Back Extension (Weighted)
2 Sets
-
3
Leg Extension
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Cable Crunch
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
Day 5
1
Reverse Pec Deck
2 Sets
-
2
Preacher Curl (Dumbbell)
2 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
Lateral Raise (Machine)
2 Sets
-
5
Pec Deck (Machine)
2 Sets
-
6
Lat Pulldown (Close Grip)
2 Sets
-
7
Wrist Curls
2 Sets
-