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PHAT - Candy Variation

by Justin M.
2 athletes joined

Program Description

meant to supplement the regular PHAT routine. Throw this in for a few weeks

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 14, 2025 11:39
  • Last Edited
    Nov 03, 2025 05:12

Summary

Unleash your strength with the PHAT - Candy Variation program, a dynamic 12-week journey designed for those ready to elevate their training. This 5-day split combines power and aesthetic-focused workouts, targeting both upper and lower body muscle groups. Each session is packed with compound and isolation exercises, ensuring you build muscle while honing your physique. With a full gym setup, you'll have the tools to push your limits and achieve impressive gains. Get ready to transform your training and sculpt the body you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
9.1%
Upper Back
8.5%
Biceps
8.5%
Glutes
8.1%
Hamstrings
7.6%
Abs
7.6%
Middle Delts
7.2%
Lats
5.7%
Chest
5.3%
Calves
4.9%
Forearms
4.5%
Quadriceps
4.5%
Rear Delts
3.6%
Lower Back
2.6%
Adductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
3
8-10 reps
-
7
Skull Crusher (Barbell)
3
8-10 reps
-
8
Lateral Raise (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
4
8-12 reps
-
6
Seated Calf Raise
2
12-15 reps
-
7
Ab Wheel
3
12-15 reps
-
8
Side Plank
2
30-45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
-
6
Rear Delt Fly (Machine)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
9
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Glute Kickback
3
12-15 reps
-
5
Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Seated Calf Raise
4
12-20 reps
-
8
Ab Wheel
3
12-15 reps
-
9
Side Plank
2
30-45 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-12 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Cable Kickback
2
15-20 reps
-
11
Lateral Raise (Cable)
3
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
6
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Ab Wheel
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Side Plank
1 Set
1 Set
30-45 Reps
30-45 Reps
-
-
Day 3
1
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
8
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Glute Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
-
8
Ab Wheel
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
9
Side Plank
1 Set
1 Set
30-45 Reps
30-45 Reps
-
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
8
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
9
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
10
Cable Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
11
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-