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BoostcampPNG

SLEEPER PHYSIQUE(BEAST-MODE)

by Eli W.

Program Description

To look lean and shredded at same time strong

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 25, 2025 01:06
  • Last Edited
    Jul 10, 2025 01:15

Summary

Unlock your potential with the SLEEPER PHYSIQUE (BEAST-MODE) program, an 18-week journey designed for serious lifters ready to transform their physique. Committing just four days a week, you'll engage in a balanced mix of barbell, machine, and bodyweight exercises that target every major muscle group, ensuring comprehensive strength development. With a focus on progressive overload and technique, you'll build muscle, enhance endurance, and boost overall performance. Get ready to unleash your inner beast and redefine your limits!
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4.8 Stars with 10, 000+ Ratings
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
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Lying Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Hack Squat
3
-
5
Calf Raise (Machine)
3
-
6
Leg Raise (Captain's Chair)
2
-
7
Shoulder Press (Machine)
4
-
8
Chest Supported Row (Machine)
3
-
9
Face Pull
3
-
10
Front Raise
2
-
11
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Decline Bench Press (Barbell)
3
-
4
Chest Press (Machine)
4
-
5
Dips Between Chairs
2
-
6
Single Arm Overhead Tricep Extension
2
-
7
Lat Pulldown
4
-
8
Seated Row (Cable)
3
-
9
Chest Supported Row (Machine)
3
-
10
Back Extension (Weighted)
2
-
11
Reverse Bicep Curl (EZ Bar)
2
-
12
Bicep Curl (EZ Bar)
2
-
13
Bicep Curl (Machine)
3
-
14
Wrist Curls
3
-
Week 1
1 / 18 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Decline Bench Press (Barbell)
3 Sets
-
4
Chest Press (Machine)
4 Sets
-
5
Dips Between Chairs
2 Sets
-
6
Single Arm Overhead Tricep Extension
2 Sets
-
7
Lat Pulldown
4 Sets
-
8
Seated Row (Cable)
3 Sets
-
9
Chest Supported Row (Machine)
3 Sets
-
10
Back Extension (Weighted)
2 Sets
-
11
Reverse Bicep Curl (EZ Bar)
2 Sets
-
12
Bicep Curl (EZ Bar)
2 Sets
-
13
Bicep Curl (Machine)
3 Sets
-
14
Wrist Curls
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Decline Bench Press (Barbell)
3 Sets
-
4
Chest Press (Machine)
4 Sets
-
5
Dips Between Chairs
2 Sets
-
6
Single Arm Overhead Tricep Extension
2 Sets
-
7
Lat Pulldown
4 Sets
-
8
Seated Row (Cable)
3 Sets
-
9
Chest Supported Row (Machine)
3 Sets
-
10
Back Extension (Weighted)
2 Sets
-
11
Reverse Bicep Curl (EZ Bar)
2 Sets
-
12
Bicep Curl (EZ Bar)
2 Sets
-
13
Bicep Curl (Machine)
3 Sets
-
14
Wrist Curls
3 Sets
-
Day 1
1
Leg Extension
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Hack Squat
3 Sets
-
5
Calf Raise (Machine)
3 Sets
-
6
Leg Raise (Captain's Chair)
2 Sets
-
7
Shoulder Press (Machine)
4 Sets
-
8
Chest Supported Row (Machine)
3 Sets
-
9
Face Pull
3 Sets
-
10
Front Raise
2 Sets
-
11
Shrug (Dumbbell)
3 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Hack Squat
3 Sets
-
5
Calf Raise (Machine)
3 Sets
-
6
Leg Raise (Captain's Chair)
2 Sets
-
7
Shoulder Press (Machine)
4 Sets
-
8
Chest Supported Row (Machine)
3 Sets
-
9
Face Pull
3 Sets
-
10
Front Raise
2 Sets
-
11
Shrug (Dumbbell)
3 Sets
-