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BoostcampPNG

diddy’s my sugar daddy (1) (1)

by emmett V.

Program Description

to get hecka jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2026 09:12
  • Last Edited
    Feb 09, 2026 09:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Chest
13.6%
Front Delts
11.5%
Biceps
10.2%
Upper Back
8.6%
Abs
8%
Lats
7.1%
Middle Delts
5.1%
Hamstrings
3.8%
Quadriceps
3.5%
Glutes
3%
Rear Delts
2.9%
Adductors
2.1%
Forearms
2.1%
Calves
1.3%
Abductors
1.3%
Lower Back
1%
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
6
Cable Crossover
2
8-10 reps
-
7
Lateral Raise (Cable)
2
8-10 reps
-
8
Pec Deck (Machine)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8-10 reps
-
2
Single Arm Row (Cable)
2
6-8 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
6-10 reps
-
5
Bayesian Curl
2
8-10 reps
-
6
Standing Pullover (Cable)
2
8-10 reps
-
7
Reverse Pec Deck
2
6-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Standing Calf Raise
2
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Hip Abductor (Machine)
2
8-10 reps
-
8
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
10-12 reps
-
3
Preacher Curl (EZ Bar)
2
8-10 reps
-
4
Bicep Curl (Cable)
2
8-10 reps
-
5
Hammer Curl (Cable)
2
8-10 reps
-
6
Reverse Pec Deck
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-10 reps
-
9
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Pec Deck (Machine)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Single Arm Row (Cable)
2
6-8 reps
-
6
Pendlay Row
2
6-10 reps
-
7
Dip (Weighted)
2
6-8 reps
-
8
Hanging Leg Raise
2
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
-
6
Cable Crossover
2 Sets
8-10 Reps
-
7
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
8
Pec Deck (Machine)
2 Sets
8-10 Reps
-
9
Hanging Leg Raise
2 Sets
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
8-10 Reps
-
2
Single Arm Row (Cable)
2 Sets
6-8 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
5
Bayesian Curl
2 Sets
8-10 Reps
-
6
Standing Pullover (Cable)
2 Sets
8-10 Reps
-
7
Reverse Pec Deck
2 Sets
6-10 Reps
-
8
Hanging Leg Raise
2 Sets
-
Day 3
1
Lying Leg Curl
2 Sets
8-10 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Standing Calf Raise
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
7
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
8
Hanging Leg Raise
2 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
2
Bench Press (Close Grip)
2 Sets
10-12 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
5
Hammer Curl (Cable)
2 Sets
8-10 Reps
-
6
Reverse Pec Deck
2 Sets
8-10 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
9
Hanging Leg Raise
2 Sets
-
Day 5
1
Bench Press (Barbell)
2 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Pec Deck (Machine)
2 Sets
8-10 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
-
5
Single Arm Row (Cable)
2 Sets
6-8 Reps
-
6
Pendlay Row
2 Sets
6-10 Reps
-
7
Dip (Weighted)
2 Sets
6-8 Reps
-
8
Hanging Leg Raise
2 Sets
-