Program Description
i’m just testing this out. i am intermediate so please give me feedback!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJan 07, 2026 03:04
- Last EditedJan 10, 2026 07:04
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.8%
Hamstrings
13.8%
Quadriceps
13.1%
Triceps
10.3%
Front Delts
8.4%
Chest
6.5%
Upper Back
5.8%
Biceps
5.2%
Abs
4.2%
Lower Back
4%
Adductors
3.2%
Abductors
2.7%
Lats
2.6%
Rear Delts
2%
Forearms
1.9%
Calves
1.3%
Middle Delts
1.2%
Other
0%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Squat (Barbell)
3
7 reps
-
5
Leg Extension
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Good Morning
3
8 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Leg Press
3
10 reps
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Stiff Leg Deadlift
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Sumo Squat
3
8 reps
-
5
Lunge (Barbell)
3
8 reps
-
6
Sumo Deadlift (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Single Arm Pushdown
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Single Arm Overhead Tricep Extension
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Front Raise
3
8 reps
-
7
Calf Raise (Leg Press)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Face Pull
3
8 reps
-
4
Preacher Curl (Machine)
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
10 reps
-
2
Russian Twist
3
10 reps
-
3
Decline Sit Up (Weighted)
3
10 reps
-
4
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
2
Hamstring Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Squat (Barbell)
3
7 reps
-
6
Hip Abductor (Machine)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
6 Reps
-
3
Chest Fly (Machine)3 Sets
8 Reps
-
4
Single Arm Pushdown1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Single Arm Overhead Tricep Extension1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Front Raise3 Sets
8 Reps
-
7
Calf Raise (Leg Press)3 Sets
8 Reps
-
Day 4
1
Lat Pulldown3 Sets
10 Reps
-
2
Good Morning3 Sets
10 Reps
-
3
Face Pull3 Sets
8 Reps
-
4
Preacher Curl (Machine)3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)3 Sets
10 Reps
-
6
Single Arm Rear Delt Fly (Cable)3 Sets
8 Reps
-
Day 1
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
2
Leg Press3 Sets
8 Reps
-
3
Hip Abductor (Machine)3 Sets
8 Reps
-
4
Squat (Barbell)3 Sets
7 Reps
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5
Leg Extension3 Sets
10 Reps
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6
Bulgarian Split Squat (Dumbbell)3 Sets
40 Reps
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Day 2
1
Squat (Barbell)3 Sets
7 Reps
-
2
Leg Press3 Sets
10 Reps
-
3
Hip Abductor (Machine)1 Set
-
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
5
Stiff Leg Deadlift3 Sets
8 Reps
-
6
Hamstring Curl3 Sets
10 Reps
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Day 5
1
Landmine Twist3 Sets
10 Reps
-
2
Russian Twist3 Sets
10 Reps
-
3
Decline Sit Up (Weighted)3 Sets
10 Reps
-
4
Walk1 Set
30 mins
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