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Monster Mayo

by zenqi

Program Description

Look like mayonnaise

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 23, 2026 07:11
  • Last Edited
    Mar 23, 2026 09:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Upper Back
9%
Biceps
9%
Chest
9%
Front Delts
9%
Middle Delts
7.5%
Lats
6%
Quadriceps
6%
Hamstrings
6%
Abs
4.5%
Rear Delts
4.5%
Glutes
4.5%
Lower Back
4.5%
Forearms
3%
Calves
3%
Adductors
3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
-
2
Lat Pulldown
2
-
3
Cable Crunch
2
-
4
Bicep Curl (EZ Bar)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Single Arm Rear Delt Cable Fly
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Overhead Tricep Extension (Cable)
2
-
4
JM Press (Dumbbell)
2
-
5
Seated Shoulder Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Hack Squat
2
-
4
Seated Hamstring Curl
2
-
5
Back Extension (Weighted)
2
-
6
Hip Adductor (Machine)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Seated Row (Machine)
1 Set
1 Set
-
-
2
Lat Pulldown
1 Set
1 Set
-
-
3
Cable Crunch
1 Set
1 Set
-
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
-
-
6
Single Arm Rear Delt Cable Fly
1 Set
1 Set
-
-
Day 2
1
Pec Deck (Machine)
1 Set
1 Set
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
-
-
4
JM Press (Dumbbell)
1 Set
1 Set
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
-
-
Day 3
1
Standing Calf Raise
1 Set
1 Set
-
-
2
Leg Extension
1 Set
1 Set
-
-
3
Hack Squat
1 Set
1 Set
-
-
4
Seated Hamstring Curl
1 Set
1 Set
-
-
5
Back Extension (Weighted)
1 Set
1 Set
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
-
-
Day 4
1
Seated Row (Machine)
1 Set
1 Set
-
-
2
Lat Pulldown
1 Set
1 Set
-
-
3
Cable Crunch
1 Set
1 Set
-
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
-
-
6
Single Arm Rear Delt Cable Fly
1 Set
1 Set
-
-
Day 5
1
Pec Deck (Machine)
1 Set
1 Set
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
-
-
4
JM Press (Dumbbell)
1 Set
1 Set
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
-
-
Day 6
1
Standing Calf Raise
1 Set
1 Set
-
-
2
Leg Extension
1 Set
1 Set
-
-
3
Hack Squat
1 Set
1 Set
-
-
4
Seated Hamstring Curl
1 Set
1 Set
-
-
5
Back Extension (Weighted)
1 Set
1 Set
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
-
-