Program Description
Unleash your potential with the High Intensity, High Frequency, Low Volume program! Over 18 weeks, you'll train 6 days a week, focusing on compound movements like the Incline Bench Press and Shoulder Press, designed to maximize strength and muscle gains. This program emphasizes short, intense sessions that keep your body challenged while allowing for optimal recovery. Perfect for those looking to push their limits without the burnout—get ready to redefine your strength!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJan 08, 2026 01:23
- Last EditedJan 08, 2026 09:41
Muscle Engagement
Front
Back
MuscleSet
Front Delts
8.5%
Upper Back
8.5%
Triceps
7.9%
Middle Delts
6.8%
Lats
6.8%
Biceps
6.8%
Quadriceps
6.8%
Hamstrings
6.8%
Glutes
6.8%
Calves
6.8%
Rear Delts
5.1%
Chest
4.5%
Abs
4.5%
Abductors
4%
Adductors
4%
Lower Back
4%
Forearms
1.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
shoulder Press (Smith)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
Lat Pulldown
1
6-10 reps
-
5
T-Bar Row
1
6-10 reps
-
6
Lateral Raise (Machine)
1
6-12 reps
-
7
Reverse Pec Deck
1
6-10 reps
-
8
Bicep Curl (Cable)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Single-Leg Leg Curl
1
6-10 reps
-
6
Back Extension
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Tricep Pushdown (Cable)
1
6-10 reps
-
4
Lat Pulldown (Neutral Grip)
1
6-10 reps
-
5
Chest Supported Row (Machine)
1
6-10 reps
-
6
Lateral Raise (Cable)
1
6-12 reps
-
7
Rear Delt Fly (Machine)
1
6-12 reps
-
8
Preacher Curl (Machine)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
1
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
-
3
Single Arm Overhead Tricep Extension
1
6-10 reps
-
4
Lat Pulldown (Single Arm)
1
6-10 reps
-
5
Cable Low Row
1
6-10 reps
-
6
Lateral Raise (Dumbbell)
1
6-10 reps
-
7
Single Arm Rear Delt Cable Fly
1
6-10 reps
-
8
Bicep Curl (EZ Bar)
1
6-10 reps
-
9
Abs Crunch (Machine)
1
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-10 reps
-
2
Leg Extension
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Hip Abductor (Machine)
1
6-10 reps
-
5
Back Extension
1
6-10 reps
-
6
Lying Leg Curl
1
6-10 reps
-
7
Standing Calf Raise
1
1
6-10 reps
10-20 reps
-
-
Week 1
1 / 18 Weeks
Day 3
1
Chest Press (Machine)1 Set
6-10 Reps
-
2
Shoulder Press (Plate Loaded)1 Set
6-10 Reps
-
3
Tricep Pushdown (Cable)1 Set
6-10 Reps
-
4
Lat Pulldown (Neutral Grip)1 Set
6-10 Reps
-
5
Chest Supported Row (Machine)1 Set
6-10 Reps
-
6
Lateral Raise (Cable)1 Set
6-12 Reps
-
7
Rear Delt Fly (Machine)1 Set
6-12 Reps
-
8
Preacher Curl (Machine)1 Set
6-10 Reps
-
9
Abs Crunch (Machine)1 Set
6-10 Reps
-
Day 5
1
Plate Loaded Chest Press1 Set
6-10 Reps
-
2
Seated Shoulder Press (Dumbbell)1 Set
6-10 Reps
-
3
Single Arm Overhead Tricep Extension1 Set
6-10 Reps
-
4
Lat Pulldown (Single Arm)1 Set
6-10 Reps
-
5
Cable Low Row1 Set
6-10 Reps
-
6
Lateral Raise (Dumbbell)1 Set
6-10 Reps
-
7
Single Arm Rear Delt Cable Fly1 Set
6-10 Reps
-
8
Bicep Curl (EZ Bar)1 Set
6-10 Reps
-
9
Abs Crunch (Machine)1 Set
6-10 Reps
-
Day 1
1
Incline Bench Press (Smith Machine)1 Set
6-10 Reps
-
2
shoulder Press (Smith)1 Set
6-10 Reps
-
3
Dip (Weighted)1 Set
6-10 Reps
-
4
Lat Pulldown1 Set
6-10 Reps
-
5
T-Bar Row1 Set
6-10 Reps
-
6
Lateral Raise (Machine)1 Set
6-12 Reps
-
7
Reverse Pec Deck1 Set
6-10 Reps
-
8
Bicep Curl (Cable)1 Set
6-10 Reps
-
9
Abs Crunch (Machine)1 Set
6-10 Reps
-
Day 2
1
Leg Press1 Set
6-10 Reps
-
2
Leg Extension1 Set
6-10 Reps
-
3
Hip Adductor (Machine)1 Set
6-10 Reps
-
4
Hip Abductor (Machine)1 Set
6-10 Reps
-
5
Single-Leg Leg Curl1 Set
6-10 Reps
-
6
Back Extension1 Set
6-10 Reps
-
7
Standing Calf Raise1 Set
1 Set
6-10 Reps
10-20 Reps
-
-
Day 6
1
Squat (Smith Machine)1 Set
6-10 Reps
-
2
Leg Extension1 Set
6-10 Reps
-
3
Hip Adductor (Machine)1 Set
6-10 Reps
-
4
Hip Abductor (Machine)1 Set
6-10 Reps
-
5
Back Extension1 Set
6-10 Reps
-
6
Lying Leg Curl1 Set
6-10 Reps
-
7
Standing Calf Raise1 Set
1 Set
6-10 Reps
10-20 Reps
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Day 4
1
Hack Squat1 Set
6-10 Reps
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2
Leg Extension1 Set
6-10 Reps
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3
Hip Adductor (Machine)1 Set
6-10 Reps
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4
Hip Abductor (Machine)1 Set
6-10 Reps
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5
Back Extension1 Set
6-10 Reps
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6
Leg Curl1 Set
6-10 Reps
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7
Standing Calf Raise1 Set
1 Set
6-10 Reps
10-20 Reps
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