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Bodybuilding program

by Tiago Alex
16 athletes joined

Program Description

My current bodybuilding program from which I'm having great results. The exercises are in such an order where you can superset them but as I workout in a commercial gym I'm not able to. Also addd in leg extensions, i couldn’t find the exercise and can’t create them as i already hit the max created. The only exercises i never change are the first ones of each muscle group other than that i usually do different variations when i feel like it.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jan 04, 2024 10:43
  • Last Edited
    Sep 25, 2024 11:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Preacher Curl (Dumbbell)
3
5-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Preacher Curl (Dumbbell)
3
5-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Preacher Curl (Dumbbell)
3
5-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
3
Chest Press (Machine)
3
5-15 reps
4
Single Arm Iso Row
3
8-15 reps
5
Chest Fly (Machine)
3
8-15 reps
6
Any Back
3
8-15 reps
7
Pullover (Dumbbell)
3
8-15 reps
8
Shoulder Press (Machine)
3
8-12 reps
9
JM Press
3
8-15 reps
10
Bicep Down Machine
3
8-15 reps
11
Lateral Raise (Dumbbell)
3
12-15 reps
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
13
Incline Curl (Dumbbell)
3
8-15 reps
14
Lateral Raise (Machine)
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
2
Seated Hamstring Curl
3
8-15 reps
3
Standing Calf Raise
3
8-12 reps
4
Seated Calf Raise
3
8-20 reps
5
Hamstring Curl
3
8-15 reps
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps