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BoostcampPNG

Winter

by Danny

Program Description

Transform your physique this winter with our 18-week bodybuilding program designed for intermediate lifters. Committing to five days a week, you'll engage in a structured regimen that targets muscle growth and definition, utilizing a full gym's potential. Each workout is crafted to challenge your limits, ensuring steady progress and enhanced strength. Embrace the season and sculpt the body you've always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 12:35
  • Last Edited
    Dec 16, 2025 12:38
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Hamstrings
9.9%
Glutes
9.1%
Front Delts
8.8%
Triceps
8.5%
Upper Back
7.5%
Abs
7.2%
Biceps
6.1%
Lats
5.9%
Chest
5.3%
Middle Delts
5.3%
Calves
4.3%
Rear Delts
3.5%
Adductors
3.5%
Lower Back
1.9%
Forearms
1.3%
Abductors
0.8%
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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)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Abs Crunch (Bodyweight)
3
12 reps
-
3
Pallof Press
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
Barbell Row
4
6 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Bayesian Curl
3
10 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
-
2
Hip Adductor (Machine)
3
10 reps
-
3
Hamstring Curl
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 3
1
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Pallof Press
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 4
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-