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BoostcampPNG

Upper Lower - Dorian Saraci

by Roshen T.
3 athletes joined

Program Description

Optimal Gains. UPPER, LOWER, UPPER, REST, UPPER, LOWER, REST (REPEAT) U L U R U L R

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 05:51
  • Last Edited
    Feb 15, 2026 07:05
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.4%
Upper Back
12.2%
Lats
11.8%
Chest
9.4%
Triceps
9.4%
Middle Delts
7.9%
Biceps
7.5%
Quadriceps
6.3%
Abs
6.3%
Hamstrings
4.7%
Glutes
3.9%
Rear Delts
2.4%
Abductors
1.6%
Adductors
1.6%
Forearms
0.8%
Lower Back
0.8%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
6-10 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
6-10 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Rear Delt Fly (Machine)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Pec Deck (Machine)
2
4-8 reps
-
3
Shoulder Press (Plate Loaded)
2
4-8 reps
-
4
Lat Pulldown
2
4-8 reps
-
5
T-Bar Row
1
4-8 reps
-
6
Seated Row (Cable)
2
4-8 reps
-
7
Lateral Raise (Machine)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
-
2
Leg Extension
2
4-8 reps
-
3
Bicep Curl (Machine)
1
4-8 reps
-
4
Hamstring Curl
1
4-8 reps
-
5
Hip Adductor (Machine)
1
4-8 reps
-
6
Decline Crunch (Weighted)
4
6-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
T-Bar Row
1 Set
4-8 Reps
-
6
Seated Row (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
7
Lateral Raise (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Bicep Curl (Machine)
1 Set
4-8 Reps
-
4
Hamstring Curl
1 Set
4-8 Reps
-
5
Hip Adductor (Machine)
1 Set
4-8 Reps
-
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
T-Bar Row
1 Set
4-8 Reps
-
6
Seated Row (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
7
Rear Delt Fly (Machine)
1 Set
6-10 Reps
-
Day 4
1
Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
T-Bar Row
1 Set
4-8 Reps
-
6
Seated Row (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
7
Lateral Raise (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 5
1
Leg Press (45 Degrees)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Bicep Curl (Machine)
1 Set
4-8 Reps
-
4
Hamstring Curl
1 Set
4-8 Reps
-
5
Hip Adductor (Machine)
1 Set
4-8 Reps
-
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-