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BoostcampPNG

Nightmare

by Kaleb C.

Program Description

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Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2025 06:07
  • Last Edited
    Nov 09, 2025 07:32
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Triceps
11.2%
Chest
10.4%
Biceps
9.8%
Lats
9.5%
Middle Delts
8.9%
Front Delts
8.6%
Upper Back
8.4%
Abs
6.9%
Glutes
4.6%
Quadriceps
2.9%
Adductors
2.9%
Lower Back
1.7%
Rear Delts
1.2%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Low To High Row
2
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
6-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Single Arm Row (Cable)
1
6-10 reps
RPE 10
7
Bar Pushdown
2
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
9
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Pendulum Squat
2
4-8 reps
RPE 10
5
Seated Hamstring Curl
3
5-10 reps
RPE 10
6
Single Leg Extension
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5-10 reps
RPE 10
2
Chest Press (Machine)
2
5-10 reps
RPE 10
3
T-Bar Row
2
5-10 reps
RPE 10
4
Shoulder Press (Machine)
1
5-10 reps
RPE 10
5
Lat Pulldown
2
5-8 reps
RPE 10
6
Dip (Weighted)
2
5-8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 10
2
Reverse Curl Cable Curl
1
5-10 reps
RPE 10
3
Calf Press Machine
2
5-10 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single Leg Extension
2
5-10 reps
RPE 10
6
Seated Hamstring Curl
2
5-10 reps
RPE 10
7
Hip Adductor (Machine)
1
5-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lateral Raise (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Low To High Row
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
4
Chest Fly (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
5
Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
6
Single Arm Row (Cable)
1 Set
6-10 Reps
@10
7
Bar Pushdown
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@10
9
Decline Sit Up (Weighted)
1 Set
1 Set
5-12 Reps
5-12 Reps
@10
@10
Day 2
1
Preacher Curl (EZ Bar)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
2
Reverse Curl Cable Curl
1 Set
5-10 Reps
@10
3
Calf Press Machine
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
4
Pendulum Squat
1 Set
1 Set
4-8 Reps
4-8 Reps
@10
@10
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
6
Single Leg Extension
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
7
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
Day 3
1
Lateral Raise (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
3
T-Bar Row
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
5
Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
6
Dip (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
8
Decline Sit Up (Weighted)
1 Set
1 Set
5-12 Reps
5-12 Reps
@10
@10
Day 4
1
Preacher Curl (EZ Bar)
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
2
Reverse Curl Cable Curl
1 Set
5-10 Reps
@10
3
Calf Press Machine
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
4
Stiff Leg Deadlift
1 Set
1 Set
4-8 Reps
4-8 Reps
@10
@10
5
Single Leg Extension
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
6
Seated Hamstring Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
7
Hip Adductor (Machine)
1 Set
5-10 Reps
@10