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ppl

by robert C.
1 athletes joined

Program Description

lean out or bulk

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 19, 2026 11:56
  • Last Edited
    Jan 20, 2026 12:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Triceps
11.3%
Biceps
9.9%
Front Delts
8.5%
Lats
8.5%
Quadriceps
7%
Abs
6.3%
Chest
5.6%
Middle Delts
5.6%
Glutes
5.6%
Hamstrings
5.6%
Rear Delts
2.8%
Forearms
2.8%
Abductors
2.8%
Lower Back
2.1%
Calves
1.4%
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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 (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Seated Hamstring Curl
1
2
12 reps
8 reps
-
-
3
Leg Extension
1
2
12 reps
8 reps
-
-
4
Seated Calf Raise
1
2
12 reps
8 reps
-
-
5
Hip Abductor (Machine)
1
2
12 reps
8 reps
-
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
2
Pec Deck (Machine)
1
2
12 reps
8 reps
-
-
3
Shoulder Press (Machine)
1
2
12 reps
8 reps
-
-
4
Lateral Raise (Cable)
1
2
12 reps
8 reps
-
-
5
Face Pull
3
8 reps
-
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
8 reps
-
-
7
Tricep Extension (Machine)
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
2
12 reps
8 reps
-
-
2
Hammer Curl (Dumbbell)
3
8 reps
-
3
Wide Grip Lat Pulldown
1
2
12 reps
8 reps
-
-
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
-
-
5
Single Arm Row (Cable)
1
2
12 reps
8 reps
-
-
6
Shrug (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Leg Extension
3
-
3
RDL
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Abductor (Machine)
3
-
6
Abs Crunch (Machine)
3
-
7
Russian Twist
3
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
3
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Face Pull
3 Sets
8 Reps
-
6
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
7
Tricep Extension (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
Day 2
1
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
3
Wide Grip Lat Pulldown
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Single Arm Row (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
6
Shrug (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Hack Squat
3 Sets
8 Reps
-
2
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
8 Reps
-
-
3
Leg Extension
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Seated Calf Raise
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Hip Abductor (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
7
Hanging Leg Raise
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
3
Shoulder Press (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Face Pull
3 Sets
8 Reps
-
6
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
7
Tricep Extension (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
Day 5
1
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
3
Wide Grip Lat Pulldown
1 Set
2 Sets
12 Reps
8 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Single Arm Row (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
6
Shrug (Dumbbell)
3 Sets
8 Reps
-
Day 6
1
Seated Hamstring Curl
3 Sets
-
2
Leg Extension
3 Sets
-
3
RDL
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Hip Abductor (Machine)
3 Sets
-
6
Abs Crunch (Machine)
3 Sets
-
7
Russian Twist
3 Sets
-