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BoostcampPNG

Side Quest: Growth

by Kikito L.

Program Description

Get Huge

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 21, 2025 12:29
  • Last Edited
    Oct 23, 2025 04:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Front Delts
13.4%
Chest
12.7%
Middle Delts
12%
Hamstrings
9.2%
Biceps
8.5%
Upper Back
5.6%
Rear Delts
4.9%
Quadriceps
4.2%
Glutes
3.5%
Lats
3.5%
Lower Back
2.8%
Forearms
1.4%
Abs
1.4%
Abductors
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Incline Curl (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
5-10 reps
-
4
Seated Dip (Machine)
3
6-12 reps
-
5
Single Arm Cable Curl
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Leg Press
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-10 reps
-
2
Gordo Pulldown
3
5-10 reps
-
3
Lateral Raise (Machine)
3
6-12 reps
-
4
Single Arm Row (Machine)
3
5-10 reps
-
5
Chest Supported T-Bar Row
3
6-12 reps
-
6
Leg Curl
3
5-10 reps
-
7
Reverse Pec Deck
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Chest Press (Machine)
3
5-10 reps
-
4
Wide Grip Lat Pulldown
3
5-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Lateral Raise (Cable)
3
8-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Single Arm Cable Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
7
Leg Press
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
Day 2
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
2
Gordo Pulldown
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Single Arm Row (Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
5
Chest Supported T-Bar Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
7
Reverse Pec Deck
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
Day 3
1
Single Leg Extension
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-