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BoostcampPNG

PPL x U/L x

by rey z
1 athletes joined

Program Description

Build muscle and strength, easy to progressive overload with minimal fatigue

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 23, 2025 04:34
  • Last Edited
    Aug 23, 2025 05:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Dip (Weighted)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
T-Bar Row
2
-
3
Single Arm Iso Row
2
-
4
Kelso Shrug (chest Supported Row Machine)
1
-
5
Rear Delt Fly (Machine)
1
-
6
Preacher Curl (machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Calf Raise (Leg Press)
2
-
7
Abs Crunch (Machine)
2
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
T-Bar Row
2
-
3
Seated Shoulder Press (Barbell)
2
-
4
Chest Fly (Machine)
1
-
5
Lat Pulldown
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Iso Row
1
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Preacher Curl (machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Extension
2
-
5
Hamstring Curl
2
-
6
Abs Crunch (Machine)
2
-
7
Hanging Leg Raise
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Week 1
1 / 18 Weeks
Day 4
1
Stretching
1 Set
-
Day 7
1
Stretching
1 Set
-
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Seated Shoulder Press (Barbell)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Dip (Weighted)
2 Sets
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
-
Day 2
1
Pull-Up (Weighted)
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Single Arm Iso Row
2 Sets
-
4
Kelso Shrug (chest Supported Row Machine)
1 Set
-
5
Rear Delt Fly (Machine)
1 Set
-
6
Preacher Curl (machine)
2 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-
Day 3
1
Pendulum Squat
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Hip Adductor (Machine)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hamstring Curl
2 Sets
-
6
Calf Raise (Leg Press)
2 Sets
-
7
Abs Crunch (Machine)
2 Sets
-
8
Hanging Leg Raise
2 Sets
-
Day 6
1
Pendulum Squat
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Hip Adductor (Machine)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hamstring Curl
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Hanging Leg Raise
2 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Seated Shoulder Press (Barbell)
2 Sets
-
4
Chest Fly (Machine)
1 Set
-
5
Lat Pulldown
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Single Arm Iso Row
1 Set
-
8
V-Handle Tricep Pushdown (Cable)
2 Sets
-
9
Preacher Curl (machine)
2 Sets
-