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by Kars Jdjd
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Program Description

muscles

Program Overview

  • Level
    Novice
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2026 08:23
  • Last Edited
    Apr 07, 2026 10:21
Muscle Engagement
Front
Back
MuscleSet
Chest
9.8%
Upper Back
9.8%
Biceps
9.8%
Quadriceps
9.8%
Hamstrings
9.8%
Triceps
7.8%
Front Delts
7.8%
Lats
7.8%
Glutes
7.8%
Forearms
5.9%
Middle Delts
3.9%
Rear Delts
2%
Abductors
2%
Lower Back
2%
Abs
2%
Calves
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Wrist Curls
1
-
8
Wrist Extension (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
-
2
Pec Deck (Machine)
2
8 reps
-
3
T-Bar Row
2
-
4
Kelso Shrug (Chest Supported)
1
8 reps
-
5
Lateral Raise (Cable)
2
10 reps
-
6
Lat Pulldown
2
8 reps
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
-
2
Face Away Cable Curl
1
8 reps
-
3
JM Press
1
-
4
Tricep Extension (Cable)
1
-
5
Leg Press
2
8 reps
-
6
Leg Extension
1
8 reps
-
7
Romanian Deadlift (Barbell)
2
8 reps
-
8
Leg Curl
1
8 reps
-
9
Calf Raise (Machine)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
T-Bar Row
1 Set
1 Set
-
-
4
Kelso Shrug (Chest Supported)
1 Set
8 Reps
-
5
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Wrist Curls
1 Set
-
8
Wrist Extension (Dumbbell)
1 Set
-
Day 2
1
Bicep Curl (Cable)
1 Set
8 Reps
-
2
Face Away Cable Curl
1 Set
8 Reps
-
3
JM Press
1 Set
-
4
Tricep Extension (Cable)
1 Set
-
5
Leg Press
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Leg Extension
1 Set
8 Reps
-
7
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
8
Leg Curl
1 Set
8 Reps
-
9
Calf Raise (Machine)
1 Set
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
T-Bar Row
1 Set
1 Set
-
-
4
Kelso Shrug (Chest Supported)
1 Set
8 Reps
-
5
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Reverse Curl (Barbell)
1 Set
1 Set
-
-
Day 4
1
Bicep Curl (Cable)
1 Set
8 Reps
-
2
Face Away Cable Curl
1 Set
8 Reps
-
3
JM Press
1 Set
-
4
Tricep Extension (Cable)
1 Set
-
5
Leg Press
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Leg Extension
1 Set
8 Reps
-
7
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
8
Leg Curl
1 Set
8 Reps
-
9
Calf Raise (Machine)
1 Set
-