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BoostcampPNG

5v2

by Zechariah JimmiJams

Program Description

sjdg

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 16, 2025 01:11
  • Last Edited
    Nov 17, 2025 03:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Front Delts
12.1%
Biceps
11.3%
Upper Back
9.7%
Middle Delts
8.1%
Hamstrings
8.1%
Chest
6.5%
Lats
6.5%
Quadriceps
6.5%
Forearms
4%
Glutes
3.2%
Calves
3.2%
Rear Delts
1.6%
Abductors
1.6%
Adductors
1.6%
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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
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shoulder Press (Machine)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Bicep Curl (Cable)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Pec Deck (Machine)
2
AMRAP
-
7
Seated Row (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Shrug (Dumbbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
AMRAP
-
5
Leg Press
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Seated Row (Cable)
2
AMRAP
-
4
Shoulder Press (Machine)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Chest Press (Machine)
2
AMRAP
-
7
Preacher Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
2
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Lying Leg Curl
3
-
5
Leg Press
2
AMRAP
-
6
Hip Adductor (Machine)
2
AMRAP
-
7
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Lat Pulldown
2
AMRAP
-
3
Shoulder Press (Machine)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
AMRAP
-
5
Bicep Curl (Cable)
2
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
2
Shoulder Press (Machine)
2 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
4
Bicep Curl (Cable)
2 Sets
AMRAP
-
5
Chest Press (Machine)
2 Sets
AMRAP
-
6
Pec Deck (Machine)
2 Sets
AMRAP
-
7
Seated Row (Cable)
2 Sets
AMRAP
-
Day 3
1
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
2
Lat Pulldown
2 Sets
AMRAP
-
3
Seated Row (Cable)
2 Sets
AMRAP
-
4
Shoulder Press (Machine)
2 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
6
Chest Press (Machine)
2 Sets
AMRAP
-
7
Preacher Curl (Barbell)
2 Sets
AMRAP
-
Day 5
1
Chest Press (Machine)
2 Sets
AMRAP
-
2
Lat Pulldown
2 Sets
AMRAP
-
3
Shoulder Press (Machine)
2 Sets
AMRAP
-
4
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
5
Bicep Curl (Cable)
2 Sets
AMRAP
-
6
Preacher Curl (Barbell)
2 Sets
AMRAP
-
Day 2
1
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
2
Shrug (Dumbbell)
2 Sets
AMRAP
-
3
Leg Extension
2 Sets
AMRAP
-
4
Lying Leg Curl
3 Sets
AMRAP
-
5
Leg Press
2 Sets
AMRAP
-
6
Calf Raise (Machine)
2 Sets
AMRAP
-
Day 4
1
Shrug (Dumbbell)
2 Sets
AMRAP
-
2
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
3
Leg Extension
2 Sets
AMRAP
-
4
Lying Leg Curl
3 Sets
-
5
Leg Press
2 Sets
AMRAP
-
6
Hip Adductor (Machine)
2 Sets
AMRAP
-
7
Calf Raise (Machine)
2 Sets
AMRAP
-