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PHAT - Candy Variation

by Justin M.

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
    Sep 15, 2025 12:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Biceps
9.5%
Upper Back
8.9%
Glutes
8.7%
Middle Delts
8.5%
Front Delts
7.9%
Hamstrings
7.8%
Abs
7.1%
Lats
6.1%
Calves
6%
Chest
5.9%
Rear Delts
3.4%
Quadriceps
3.1%
Lower Back
3%
Forearms
2.2%
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
-
-
-