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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
    Jul 02, 2025 03:22

Summary

Unlock your potential with "Mike'ing my Israetel till I Tan," a comprehensive 16-week program designed for serious lifters. Train four days a week with a focus on building strength and muscle through a mix of compound and isolation exercises, including the bench press, deadlift, and various cable movements. Each session incorporates supersets to maximize intensity and efficiency, ensuring you make the most of your gym time. Get ready to push your limits and achieve your fitness goals with this expertly crafted routine!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
-