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BoostcampPNG

Upper lower 6x

by Luke H.

Program Description

Gain as much muscle as possible without switching to FBEOD

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 14, 2025 06:36
  • Last Edited
    Jul 29, 2025 03:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
-
2
Wide Grip Lat Pulldown
1
4-6 reps
-
3
Shoulder Press (Machine)
1
4-6 reps
-
4
Machine Preacher Curl
2
4-6 reps
-
5
Tricep Pushdown (Cable)
2
4-6 reps
-
6
Chest Fly (Machine)
2
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Lateral Raise (Cable)
2
4-8 reps
-
9
Hammer Curl (Cable)
1
4-6 reps
-
10
Chest Supported Row (Dumbbell)
2
4-8 reps
-
11
JM Press
1
4-8 reps
-
12
Wrist Curls
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
4-8 reps
-
2
Squat (Smith Machine)
1
4-5 reps
-
3
Leg Extension
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
1
4-5 reps
-
5
Hamstring Curl
1
4-6 reps
-
6
Hip Adductor (Machine)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Cable Crunch
2
4-8 reps
-
Day 7
No exercises added to this day
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
-
2
Wide Grip Lat Pulldown
1 Set
4-6 Reps
-
3
Shoulder Press (Machine)
1 Set
4-6 Reps
-
4
Machine Preacher Curl
2 Sets
4-6 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
-
6
Chest Fly (Machine)
2 Sets
4-6 Reps
-
7
Chest Supported Row (Machine)
1 Set
4-6 Reps
-
8
Lateral Raise (Cable)
2 Sets
4-8 Reps
-
9
Hammer Curl (Cable)
1 Set
4-6 Reps
-
10
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
-
11
JM Press
1 Set
4-8 Reps
-
12
Wrist Curls
2 Sets
4-8 Reps
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
-
2
Squat (Smith Machine)
1 Set
4-5 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
4-5 Reps
-
5
Hamstring Curl
1 Set
4-6 Reps
-
6
Hip Adductor (Machine)
1 Set
4-8 Reps
-
7
Hip Abductor (Machine)
1 Set
4-8 Reps
-
8
Cable Crunch
2 Sets
4-8 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
-
2
Wide Grip Lat Pulldown
1 Set
4-6 Reps
-
3
Shoulder Press (Machine)
1 Set
4-6 Reps
-
4
Machine Preacher Curl
2 Sets
4-6 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
-
6
Chest Fly (Machine)
2 Sets
4-6 Reps
-
7
Chest Supported Row (Machine)
1 Set
4-6 Reps
-
8
Lateral Raise (Cable)
2 Sets
4-8 Reps
-
9
Hammer Curl (Cable)
1 Set
4-6 Reps
-
10
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
-
11
JM Press
1 Set
4-8 Reps
-
12
Wrist Curls
2 Sets
4-8 Reps
-
Day 4
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
-
2
Squat (Smith Machine)
1 Set
4-5 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
4-5 Reps
-
5
Hamstring Curl
1 Set
4-6 Reps
-
6
Hip Adductor (Machine)
1 Set
4-8 Reps
-
7
Hip Abductor (Machine)
1 Set
4-8 Reps
-
8
Cable Crunch
2 Sets
4-8 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
-
2
Wide Grip Lat Pulldown
1 Set
4-6 Reps
-
3
Shoulder Press (Machine)
1 Set
4-6 Reps
-
4
Machine Preacher Curl
2 Sets
4-6 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
-
6
Chest Fly (Machine)
2 Sets
4-6 Reps
-
7
Chest Supported Row (Machine)
1 Set
4-6 Reps
-
8
Lateral Raise (Cable)
2 Sets
4-8 Reps
-
9
Hammer Curl (Cable)
1 Set
4-6 Reps
-
10
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
-
11
JM Press
1 Set
4-8 Reps
-
12
Wrist Curls
2 Sets
4-8 Reps
-
Day 6
1
Calf Raise (Leg Press)
2 Sets
4-8 Reps
-
2
Squat (Smith Machine)
1 Set
4-5 Reps
-
3
Leg Extension
2 Sets
4-8 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
4-5 Reps
-
5
Hamstring Curl
1 Set
4-6 Reps
-
6
Hip Adductor (Machine)
1 Set
4-8 Reps
-
7
Hip Abductor (Machine)
1 Set
4-8 Reps
-
8
Cable Crunch
2 Sets
4-8 Reps
-
Day 7
No exercises added to this day