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Jacob O. - PPL/UL

by Roshen T.

Program Description

Unlock your strength potential with Jacob O.'s 18-week PPL/UL program, designed for those ready to elevate their training. This structured 5-day routine alternates between push, pull, and upper/lower workouts, ensuring balanced muscle development and optimal recovery. Each session is crafted to challenge your limits, boost your performance, and enhance your physique. Commit to this program, and watch as you transform your strength and conditioning over the next 18 weeks!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 29, 2025 02:32
  • Last Edited
    Nov 29, 2025 06:15
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Triceps
10.2%
Biceps
9.3%
Front Delts
7.7%
Lats
7.7%
Hamstrings
7.7%
Quadriceps
6.2%
Glutes
6.2%
Forearms
5.8%
Chest
5.4%
Rear Delts
4.8%
Middle Delts
4%
Abs
3.9%
Calves
3.1%
Adductors
3.1%
Lower Back
2.3%
Abductors
1.5%
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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
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Machine)
2
5-9 reps
-
5
Behind-the-Neck Press (Barbell)
2
5-9 reps
-
6
JM Press (Smith Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
Kelso Shrug
2
5-9 reps
-
2B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Seated Dumbbell Curl
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Stiff Leg Deadlift
1
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Hip Adductor (Machine)
2
5-9 reps
-
8
Wrist Curls
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Machine)
2
5-9 reps
-
7A
Kelso Shrug
1
5-9 reps
-
7B
Seated Wide-Grip Row (Cable)
2
5-9 reps
-
8
JM Press (Smith Machine)
1
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Hamstring Curl
2
5-9 reps
-
3
Stiff Leg Deadlift
1
5-9 reps
-
4
Leg Extension
2
5-9 reps
-
5
Leg Press
2
5-9 reps
-
6
Abs Crunch (Machine)
2
5-9 reps
-
7
Wrist Curls
2
5-9 reps
-
8
Hip Adductor (Machine)
2
5-9 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2
Pec Deck (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
5
Behind-the-Neck Press (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
6
JM Press (Smith Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2A
Kelso Shrug
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2B
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
3
Reverse Pec Deck
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
4
Seated Dumbbell Curl
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
5
Single Arm Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
6
Hammer Curl (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
Day 3
1
Standing Calf Raise
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2
Leg Extension
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
3
Leg Press
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
5
Stiff Leg Deadlift
1 Set
5-9 Reps
-
6
Abs Crunch (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
7
Hip Adductor (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
8
Wrist Curls
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
4
Preacher Curl (EZ Bar)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
5
Bench Press (Barbell)
1 Set
5-9 Reps
-
6
Lateral Raise (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
7A
Kelso Shrug
1 Set
5-9 Reps
-
7B
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
8
JM Press (Smith Machine)
1 Set
5-9 Reps
-
9
Hammer Curl (Dumbbell)
1 Set
5-9 Reps
-
10
Reverse Pec Deck
1 Set
5-9 Reps
-
Day 5
1
Standing Calf Raise
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
2
Hamstring Curl
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
3
Stiff Leg Deadlift
1 Set
5-9 Reps
-
4
Leg Extension
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
5
Leg Press
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
7
Wrist Curls
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-
8
Hip Adductor (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
-
-