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Side Quest: Growth

by Kikito L.
2 athletes joined

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 27, 2025 03:06

Summary

Embark on an 18-week journey with the "Side Quest: Growth" program, designed for those ready to elevate their strength and physique. Committing just three days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, arms, shoulders, and legs. Each session combines effective exercises like the Incline Bench Press and Leg Press, ensuring you build muscle and increase endurance. Perfect for lifters looking to push their limits, this program will help you achieve significant growth and redefine your fitness goals.
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
-
-
-