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JCKD Intellectual

by Jay
4 athletes joined
5.0
(1 rating)

Program Description

JCKD Intellectual workout plan.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2025 05:51
  • Last Edited
    Jul 10, 2025 07:54

Summary

Embark on an 18-week journey with the JCKD Intellectual program, designed for serious lifters looking to enhance their strength and muscle definition. Committing to five days a week, you'll tackle a variety of exercises targeting major muscle groups, including weighted pull-ups, bench presses, and leg curls. This program emphasizes progressive overload and includes a mix of barbell, dumbbell, and machine workouts to ensure balanced development. Get ready to push your limits and achieve your fitness goals with structured, effective training!
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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
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Dumbbell)
2
12 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Single Arm Pushdown
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
AD Press
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
12 Reps
-
6
Pec Deck (Machine)
3 Sets
15 Reps
-
7
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
-
Day 2
1
Leg Press
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Bench Press (Dumbbell)
2 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Upright Row (Cable)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Single Arm Pushdown
2 Sets
20 Reps
-
Day 4
1
Bent Over Row (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3
Seated Row (Machine)
2 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
7
Abs Crunch (Weighted)
2 Sets
15 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
JayAge 40, Man
5 days ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
a great programme that pulled me out of stagnation.