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BoostcampPNG

Headstrong

by Akash G.

Program Description

Our mission is to sculpt more than bodies—we build confidence, discipline, and unstoppable energy. This program isn’t just about lifting weights; it’s about lifting your limits. Every session is a step toward strength, resilience, and the best version of YOU.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 15, 2025 01:22
  • Last Edited
    Sep 24, 2025 09:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Glutes
9.7%
Hamstrings
9.5%
Triceps
8.8%
Upper Back
8.2%
Front Delts
8.2%
Chest
7.6%
Lats
6.7%
Middle Delts
6.7%
Biceps
5.5%
Rear Delts
4%
Adductors
3.6%
Abs
3.3%
Lower Back
1.5%
Forearms
1.2%
Abductors
0.6%
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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
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Sumo Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Incline Shoulder Press(Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Sumo Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 6
1
Pull Apart (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-