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Saugus YMCA Full Body

by linuslift

Program Description

Get big and jacked

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 12, 2025 07:26
  • Last Edited
    Sep 24, 2025 04:14

Summary

Transform your fitness journey with the Saugus YMCA Full Body program, a comprehensive 16-week plan designed for maximum strength and conditioning. Committing just three days a week, you'll engage in a variety of targeted exercises, including machine-based movements and barbell lifts, to sculpt every major muscle group. With a focus on progression and proper form, this program is perfect for lifters of all levels looking to build muscle and enhance overall fitness. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Glutes
11.4%
Hamstrings
10.6%
Biceps
9.1%
Front Delts
9.1%
Chest
7.6%
Upper Back
7.6%
Quadriceps
7.6%
Middle Delts
7.6%
Lats
6.1%
Adductors
3.8%
Lower Back
1.5%
Abs
1.5%
Forearms
1.5%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Hip Thrust (Barbell)
2
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
2
-
6
Seated Hamstring Curl
2
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Machine)
2
-
10
Shoulder Press (Machine)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Hip Thrust (Barbell)
2 Sets
-
4
Hip Adductor (Machine)
1 Set
-
5
Leg Extension
2 Sets
-
6
Seated Hamstring Curl
2 Sets
-
7
Hip Abduction (Machine)
1 Set
-
8
Tricep Pushdown (Cable)
2 Sets
-
9
Bicep Curl (Machine)
2 Sets
-
10
Shoulder Press (Machine)
2 Sets
-
Day 2
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Hip Thrust (Barbell)
2 Sets
-
4
Hip Adductor (Machine)
1 Set
-
5
Leg Extension
2 Sets
-
6
Seated Hamstring Curl
2 Sets
-
7
Hip Abduction (Machine)
1 Set
-
8
Tricep Pushdown (Cable)
2 Sets
-
9
Bicep Curl (Machine)
2 Sets
-
10
Shoulder Press (Machine)
2 Sets
-
Day 3
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Hip Thrust (Barbell)
2 Sets
-
4
Hip Adductor (Machine)
1 Set
-
5
Leg Extension
2 Sets
-
6
Seated Hamstring Curl
2 Sets
-
7
Hip Abduction (Machine)
1 Set
-
8
Tricep Pushdown (Cable)
2 Sets
-
9
Bicep Curl (Machine)
2 Sets
-
10
Shoulder Press (Machine)
2 Sets
-