Program Description
muscle
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedMar 13, 2026 09:28
- Last EditedMar 16, 2026 08:45
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
10.9%
Lats
10.9%
Biceps
9.5%
Front Delts
8.8%
Chest
8.2%
Hamstrings
5.4%
Glutes
4.8%
Forearms
4.8%
Quadriceps
4.1%
Abs
4.1%
Middle Delts
4.1%
Rear Delts
4.1%
Lower Back
2.7%
Calves
2.7%
Adductors
1.4%
Abductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Smith Machine)
3
-
3
Leg Extension
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
JM Press (Smith Machine)
2
-
6
Hack Squat
1
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Hip Adductor (Machine)
1
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Chest Supported Row (Machine)
2
-
4
Hamstring Curl
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Standing Calf Raise
2
-
7
Reverse Pec Deck
2
-
8
Wrist Curls
1
-
9
Wrist Extension (Dumbbell)
1
-
10
Stiff Leg Deadlift
1
-
11
Hip Abductor (Machine)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)3 Sets
-
2
Incline Bench Press (Smith Machine)3 Sets
-
3
Leg Extension2 Sets
-
4
Single Arm Tricep Extension (Cable)2 Sets
-
5
JM Press (Smith Machine)2 Sets
-
6
Hack Squat1 Set
-
7
Lateral Raise (Cable)2 Sets
-
8
Shoulder Press (Machine)1 Set
-
9
Hip Adductor (Machine)1 Set
-
10
Abs Crunch (Machine)2 Sets
-
Day 2
1
Lat Pulldown3 Sets
-
2
T-Bar Row3 Sets
-
3
Chest Supported Row (Machine)2 Sets
-
4
Hamstring Curl2 Sets
-
5
Preacher Curl (Dumbbell)3 Sets
-
6
Standing Calf Raise2 Sets
-
7
Reverse Pec Deck2 Sets
-
8
Wrist Curls1 Set
-
9
Wrist Extension (Dumbbell)1 Set
-
10
Stiff Leg Deadlift1 Set
-
11
Hip Abductor (Machine)1 Set
-
Day 3
1
Pec Deck (Machine)3 Sets
-
2
Incline Bench Press (Smith Machine)3 Sets
-
3
Leg Extension2 Sets
-
4
Single Arm Tricep Extension (Cable)2 Sets
-
5
JM Press (Smith Machine)2 Sets
-
6
Hack Squat1 Set
-
7
Lateral Raise (Cable)2 Sets
-
8
Shoulder Press (Machine)1 Set
-
9
Hip Adductor (Machine)1 Set
-
10
Abs Crunch (Machine)2 Sets
-
Day 4
1
Lat Pulldown3 Sets
-
2
T-Bar Row3 Sets
-
3
Chest Supported Row (Machine)2 Sets
-
4
Hamstring Curl2 Sets
-
5
Preacher Curl (Dumbbell)3 Sets
-
6
Standing Calf Raise2 Sets
-
7
Reverse Pec Deck2 Sets
-
8
Wrist Curls1 Set
-
9
Wrist Extension (Dumbbell)1 Set
-
10
Stiff Leg Deadlift1 Set
-
11
Hip Abductor (Machine)1 Set
-