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Mike'ing my Israetel till I Tan

by Kianush Z.

Program Description

7

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2025 09:20
  • Last Edited
    Apr 02, 2025 01:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Decline Crunch (Weighted)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Decline Crunch (Weighted)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Decline Crunch (Weighted)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Decline Crunch (Weighted)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Decline Crunch (Weighted)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Decline Crunch (Weighted)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Decline Crunch (Weighted)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
3
-
-
11
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Lat Pulldown
3
-
3A
Turtle Raise
2
-
-
3B
Lateral Raise (Dumbbell)
2
-
-
4
Preacher Hammer Curl
2
-
-
5
Preacher Curl (Dumbbell)
2
-
-
6
Overhead Tricep Extension (Cable)
2
-
7
Seated Row (Cable)
2
-
-
8
Chest Fly (Machine)
2
-
-
9
Rear Delt Fly (Machine)
2
-
10
Abs Crunch (Machine)
2
-
-
11
Seated Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7A
Chest Supported Row (Dumbbell)
2
-
-
7B
Kelso Shrug
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7A
Chest Supported Row (Dumbbell)
2
-
-
7B
Kelso Shrug
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
-
2
Pull-Up (Weighted)
3
-
-
3
Lateral Raise (Cable)
2
-
-
4
Turtle Raise
2
-
-
5
Seated Overhead Press (Dumbbell)
2
-
-
6
Incline Bench Press (Dumbbell)
2
-
7
Chest Supported Row (Dumbbell)
2
-
-
8A
Tricep Pushdown (Cable)
2
-
-
8B
Meadows Curl
2
-
-
9A
Bayesian Curl
2
-
-
9B
Reverse Wrist Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3A
Rear Delt Fly (Cable)
2
-
3B
Lateral Raise (Cable)
2
-
4
Squat (Barbell)
3
-
-
5
Romanian Deadlift (Barbell)
3
-
-
6
Hip Thrust (Machine)
3
-
7
Seated Calf Raise
3
-
-
8
Decline Crunch (Weighted)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Lateral Raise (Cable)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
-
2
Hamstring Curl
2
-
-
3
Seated Overhead Press (Dumbbell)
2
-
4
Meadows Curl
2
-
5
Squat (Barbell)
3
-
-
6
Romanian Deadlift (Barbell)
3
-
-
7
Hip Thrust (Machine)
3
-
8
Decline Crunch (Weighted)
3
-
-
9
Seated Calf Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
12
Hip Thrust (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Standing Pullover (Cable)
3
-
-
3A
Seated Row (Cable)
2
-
-
3B
Lateral Raise (Cable)
2
-
-
4
Leg Raise (Captain's Chair)
2
-
5
Chest Fly (Machine)
2
-
-
6
Rear Delt Fly (Machine)
2
-
-
7A
Tricep Extension (Cable)
2
-
-
7B
Bicep Curl (Barbell)
2
-
-
8
Overhead Tricep Extension (Cable)
2
-
-
9
Bicep Curl (Cable)
2
-
10
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Squat (Barbell)
3
-
-
3
Standing Pullover (Cable)
3
-
-
4A
Seated Row (Cable)
3
-
-
4B
Lateral Raise (Cable)
2
-
-
5
Leg Raise (Captain's Chair)
2
-
6
Chest Fly (Machine)
2
-
-
7
Rear Delt Fly (Machine)
2
-
-
8A
Tricep Extension (Cable)
2
-
-
8B
Bicep Curl (Barbell)
2
-
-
9
Overhead Tricep Extension (Cable)
2
-
-
10
Bicep Curl (Cable)
2
-
11
Straight Bar Wrist Curl
2
-
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
-
2
Lat Pulldown
3 Sets
-
3A
Turtle Raise
2 Sets
-
-
3B
Lateral Raise (Dumbbell)
2 Sets
-
-
4
Preacher Hammer Curl
2 Sets
-
-
5
Preacher Curl (Dumbbell)
2 Sets
-
-
6
Overhead Tricep Extension (Cable)
2 Sets
-
7
Seated Row (Cable)
2 Sets
-
-
8
Chest Fly (Machine)
2 Sets
-
-
9
Rear Delt Fly (Machine)
2 Sets
-
10
Decline Crunch (Weighted)
3 Sets
-
-
11
Seated Calf Raise
3 Sets
-
Day 2
1
Deadlift (Barbell)
3 Sets
-
-
2
Pull-Up (Weighted)
3 Sets
-
-
3
Lateral Raise (Cable)
2 Sets
-
-
4
Turtle Raise
2 Sets
-
-
5
Seated Overhead Press (Dumbbell)
2 Sets
-
-
6
Incline Bench Press (Dumbbell)
2 Sets
-
7A
Chest Supported Row (Dumbbell)
2 Sets
-
-
7B
Kelso Shrug
2 Sets
-
-
8A
Tricep Pushdown (Cable)
2 Sets
-
-
8B
Bicep Curl (Barbell)
2 Sets
-
-
9A
Bayesian Curl
2 Sets
-
-
9B
Reverse Wrist Curl
2 Sets
-
-
Day 3
1
Leg Extension
2 Sets
-
-
2
Hamstring Curl
2 Sets
-
-
3A
Rear Delt Fly (Cable)
2 Sets
-
3B
Lateral Raise (Cable)
2 Sets
-
4
Squat (Barbell)
3 Sets
-
-
5
Romanian Deadlift (Barbell)
3 Sets
-
-
6
Hip Thrust (Machine)
3 Sets
-
7
Seated Calf Raise
3 Sets
-
-
8
Decline Crunch (Weighted)
3 Sets
-
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
-
2
Squat (Barbell)
3 Sets
-
-
3
Standing Pullover (Cable)
3 Sets
-
-
4A
Seated Row (Cable)
3 Sets
-
-
4B
Lateral Raise (Cable)
2 Sets
-
-
5
Leg Raise (Captain's Chair)
2 Sets
-
6
Chest Fly (Machine)
2 Sets
-
-
7
Rear Delt Fly (Machine)
2 Sets
-
-
8A
Tricep Extension (Cable)
2 Sets
-
-
8B
Bicep Curl (Barbell)
2 Sets
-
-
9
Overhead Tricep Extension (Cable)
2 Sets
-
-
10
Bicep Curl (Cable)
2 Sets
-
11
Straight Bar Wrist Curl
2 Sets
-
-
12
Hip Thrust (Machine)
2 Sets
-