Program Description
TO GET JACKEDDD SIMPLE
Program Overview
- LevelIntermediate, Novice
- GoalMuscle, Strength
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedApr 09, 2026 09:54
- Last EditedApr 09, 2026 09:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
10%
Front Delts
9.1%
Biceps
8.2%
Abs
8%
Lats
7.5%
Glutes
7.5%
Hamstrings
7.1%
Chest
6.6%
Middle Delts
5.1%
Quadriceps
4.4%
Forearms
2.9%
Calves
2.7%
Adductors
2.7%
Abductors
2.7%
Lower Back
2.2%
Rear Delts
2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Military Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
3
-
8
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Wide Grip Lat Pulldown
2
-
3
T-Bar Row
3
-
4
Seated Row (Machine)
2
-
5
Preacher Curl (Machine)
3
-
6
Reverse Curl (Barbell)
3
-
7
Reverse Pec Deck
2
-
8
Meow Meows
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
-
1B
Dip (Bodyweight)
3
-
2
Incline Bench Press (Smith Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
2
-
5
Bent Over Row (Barbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Tricep Extension (Cable)
2
-
9
Preacher Curl (Machine)
2
-
10
Katana Extension
2
-
11
Reverse Bicep Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
-
2
Hip Adductor (Machine)
3
-
3
Hip Abductor (Machine)
3
-
4
Pendulum Squat
3
-
5
Stiff Leg Deadlift
3
-
6
Hamstring Curl
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
3
-
9
Hanging Leg Raise
3
-
Week 1
1 / 16 Weeks
Day 1
1
Dip (Bodyweight)1 Set
1 Set
1 Set
-
-
-
2
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
-
-
-
3
Military Press (Barbell)1 Set
1 Set
1 Set
-
-
-
4
Chest Fly (Machine)1 Set
1 Set
-
-
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
-
-
-
6
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
-
-
-
7
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
-
-
-
8
Abs Crunch (Machine)1 Set
1 Set
1 Set
-
-
-
Day 2
1
Pull-Up (Assisted)1 Set
1 Set
1 Set
-
-
-
2
Wide Grip Lat Pulldown1 Set
1 Set
-
-
3
T-Bar Row1 Set
1 Set
1 Set
-
-
-
4
Seated Row (Machine)1 Set
1 Set
-
-
5
Preacher Curl (Machine)1 Set
1 Set
1 Set
-
-
-
6
Reverse Curl (Barbell)1 Set
1 Set
1 Set
-
-
-
7
Reverse Pec Deck1 Set
1 Set
-
-
8
Meow Meows1 Set
1 Set
-
-
Day 3
1
Standing Calf Raise1 Set
1 Set
1 Set
-
-
-
2
Hip Adductor (Machine)1 Set
1 Set
1 Set
-
-
-
3
Hip Abductor (Machine)1 Set
1 Set
1 Set
-
-
-
4
Pendulum Squat1 Set
1 Set
1 Set
-
-
-
5
Stiff Leg Deadlift1 Set
1 Set
1 Set
-
-
-
6
Hamstring Curl1 Set
1 Set
-
-
7
Leg Extension1 Set
1 Set
-
-
8
Abs Crunch (Machine)1 Set
1 Set
1 Set
-
-
-
9
Hanging Leg Raise1 Set
1 Set
1 Set
-
-
-
Day 4
1A
Pull-Up (Assisted)1 Set
1 Set
1 Set
-
-
-
1B
Dip (Bodyweight)1 Set
1 Set
1 Set
-
-
-
2
Incline Bench Press (Smith Machine)1 Set
1 Set
-
-
3
Pec Deck (Machine)1 Set
1 Set
-
-
4
Lat Pulldown1 Set
1 Set
-
-
5
Bent Over Row (Barbell)1 Set
1 Set
-
-
6
Shoulder Press (Machine)1 Set
1 Set
-
-
7
Lateral Raise (Dumbbell)1 Set
1 Set
-
-
8
Tricep Extension (Cable)1 Set
1 Set
-
-
9
Preacher Curl (Machine)1 Set
1 Set
-
-
10
Katana Extension1 Set
1 Set
-
-
11
Reverse Bicep Curl (Dumbbell)1 Set
1 Set
-
-
Day 5
1
Standing Calf Raise1 Set
1 Set
1 Set
-
-
-
2
Hip Adductor (Machine)1 Set
1 Set
1 Set
-
-
-
3
Hip Abductor (Machine)1 Set
1 Set
1 Set
-
-
-
4
Pendulum Squat1 Set
1 Set
1 Set
-
-
-
5
Stiff Leg Deadlift1 Set
1 Set
1 Set
-
-
-
6
Hamstring Curl1 Set
1 Set
-
-
7
Leg Extension1 Set
1 Set
-
-
8
Abs Crunch (Machine)1 Set
1 Set
1 Set
-
-
-
9
Hanging Leg Raise1 Set
1 Set
1 Set
-
-
-