logo
BoostcampPNG

SLEEPER PHYSIQUE(BEAST-MODE)

by Eli W.
1 athletes joined

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
    Sep 21, 2025 11:35

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.5%
Triceps
11.7%
Chest
10.9%
Front Delts
9.8%
Lats
9.3%
Biceps
9.2%
Quadriceps
7.5%
Hamstrings
5.5%
Glutes
4.3%
Forearms
3.7%
Middle Delts
3.3%
Lower Back
2.7%
Abs
2.5%
Calves
2.5%
Rear Delts
2%
Abductors
0.5%
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
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
-