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BoostcampPNG

Upper Lower

by Roshen T.

Program Description

Make Gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 07:00
  • Last Edited
    Apr 16, 2025 07:33
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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
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Shoulder Press (Machine)
2
4-8 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4
Pec Deck (Machine)
2
4-8 reps
-
5
Lateral Raise (Machine)
2
4-8 reps
-
6
Reverse Pec Deck
2
4-8 reps
-
7
Lat Pulldown
2
4-8 reps
-
8
Chest Supported Row (Machine)
2
4-8 reps
-
9
Preacher Curl (EZ Bar)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Chest Supported Row (Machine)
2
4-8 reps
-
3
Preacher Curl (EZ Bar)
2
4-8 reps
-
4
Incline Bench Press (Smith Machine)
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Dip (Weighted)
2
4-8 reps
-
7
Pec Deck (Machine)
2
4-8 reps
-
8
Lateral Raise (Machine)
2
4-8 reps
-
9
Reverse Pec Deck
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Leg Press
2
4-8 reps
-
3
Stiff Leg Deadlift
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Hip Adductor (Machine)
2
4-8 reps
-
6
Abs Crunch (Machine)
2
4-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
2
Shoulder Press (Machine)
2 Sets
4-8 Reps
-
3
Dip (Weighted)
2 Sets
4-8 Reps
-
4
Pec Deck (Machine)
2 Sets
4-8 Reps
-
5
Lateral Raise (Machine)
2 Sets
4-8 Reps
-
6
Reverse Pec Deck
2 Sets
4-8 Reps
-
7
Lat Pulldown
2 Sets
4-8 Reps
-
8
Chest Supported Row (Machine)
2 Sets
4-8 Reps
-
9
Preacher Curl (EZ Bar)
2 Sets
4-8 Reps
-
Day 2
1
Lying Leg Curl
2 Sets
4-8 Reps
-
2
Leg Press
2 Sets
4-8 Reps
-
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
-
4
Leg Extension
2 Sets
4-8 Reps
-
5
Hip Adductor (Machine)
2 Sets
4-8 Reps
-
6
Abs Crunch (Machine)
2 Sets
4-8 Reps
-
Day 3
1
Lat Pulldown
2 Sets
4-8 Reps
-
2
Chest Supported Row (Machine)
2 Sets
4-8 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
4-8 Reps
-
4
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
5
Shoulder Press (Machine)
2 Sets
4-8 Reps
-
6
Dip (Weighted)
2 Sets
4-8 Reps
-
7
Pec Deck (Machine)
2 Sets
4-8 Reps
-
8
Lateral Raise (Machine)
2 Sets
4-8 Reps
-
9
Reverse Pec Deck
2 Sets
4-8 Reps
-
Day 4
1
Lying Leg Curl
2 Sets
4-8 Reps
-
2
Leg Press
2 Sets
4-8 Reps
-
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
-
4
Leg Extension
2 Sets
4-8 Reps
-
5
Hip Adductor (Machine)
2 Sets
4-8 Reps
-
6
Abs Crunch (Machine)
2 Sets
4-8 Reps
-