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BoostcampPNG

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 12, 2025 07:45
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)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Chest Supported Row (Machine)
1
-
3
Hip Thrust (Barbell)
1
-
4
Hip Adductor (Machine)
1
-
5
Leg Extension
1
-
6
Seated Hamstring Curl
1
-
7
Hip Abduction (Machine)
1
-
8
Tricep Pushdown (Cable)
1
-
9
Bicep Curl (Machine)
1
-
10
Shoulder Press (Machine)
1
-
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
-