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Hypertrophy training V.1

by S A.

Program Description

Essentially just my first programme to get use to the gym and to have a proportionate physique where all the muscles are worked to an efficient and effective amount

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2025 10:12
  • Last Edited
    Jul 31, 2025 12:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Preacher Curl (Barbell)
4 Sets
8-10 Reps
-
2
Pendlay Row
2 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6
Shrug (Dumbbell)
3 Sets
8-10 Reps
-
7
Standing Plate Raise
3 Sets
8-10 Reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
-
9
Reverse Pec Deck
3 Sets
8-10 Reps
-
10
Bicep Curl (Machine)
3 Sets
8-10 Reps
-
11
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
12
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
13
Reverse Wrist Curl (Dumbbell)
4 Sets
8-16 Reps
-
14
Wrist Curls
3 Sets
8-16 Reps
-
Day 2
1
Leg Extension
3 Sets
8-10 Reps
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
4
Front Squat (Paused)
2 Sets
8-10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
7
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
8
Leg Press (45 Degrees)
2 Sets
8-10 Reps
-
9
Standing Calf Raise
3 Sets
8-16 Reps
-
10
Cable Crunch
3 Sets
8-12 Reps
-
11
Side Bend (Dumbbell)
3 Sets
8-12 Reps
-
12
Seated Calf Raise
3 Sets
8-14 Reps
-
13
Hanging Leg Raise
3 Sets
1-20 Reps
-
14
Lunge (Dumbbell)
3 Sets
10-20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
3
Pec Deck (Machine)
3 Sets
8-10 Reps
-
4
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
5
Bench Press (Close Grip)
2 Sets
8-10 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
-
Day 4
1
Preacher Curl (Barbell)
4 Sets
8-10 Reps
-
2
Pendlay Row
2 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6
Shrug (Dumbbell)
3 Sets
8-10 Reps
-
7
Standing Plate Raise
3 Sets
8-10 Reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
-
9
Reverse Pec Deck
3 Sets
8-10 Reps
-
10
Bicep Curl (Machine)
3 Sets
8-10 Reps
-
11
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
12
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
13
Reverse Wrist Curl (Dumbbell)
4 Sets
8-16 Reps
-
14
Wrist Curls
3 Sets
8-16 Reps
-
Day 5
1
Leg Extension
3 Sets
8-10 Reps
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
4
Front Squat (Paused)
2 Sets
8-10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
7
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
8
Leg Press (45 Degrees)
2 Sets
8-10 Reps
-
9
Standing Calf Raise
3 Sets
8-16 Reps
-
10
Cable Crunch
3 Sets
8-12 Reps
-
11
Side Bend (Dumbbell)
3 Sets
8-12 Reps
-
12
Seated Calf Raise
3 Sets
8-14 Reps
-
13
Hanging Leg Raise
3 Sets
1-20 Reps
-
14
Lunge (Dumbbell)
3 Sets
10-20 Reps
-
15
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
16
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
17
Pec Deck (Machine)
3 Sets
8-10 Reps
-
18
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
19
Bench Press (Close Grip)
2 Sets
8-10 Reps
-