logo
BoostcampPNG

Kai’s Split

by Kai
1 athletes joined

Program Description

Get stronger and track lifts over long periods of time

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2026 05:49
  • Last Edited
    Feb 22, 2026 06:11
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Triceps
10.9%
Biceps
9.4%
Lats
9.1%
Upper Back
9.1%
Chest
8.5%
Hamstrings
7.3%
Middle Delts
6.7%
Quadriceps
6.1%
Forearms
4.9%
Glutes
4.9%
Abs
3.6%
Calves
3.6%
Rear Delts
1.8%
Abductors
1.2%
Lower Back
1.2%
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
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Chest Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
3
-
5
Seated Dip (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
3
-
3
Hammer Curl (Dumbbell)
2
-
4
Bicep Curl (Cable)
2
-
5
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Single Arm Iso Row
3
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Seated Dip (Machine)
2
-
6
Pec Deck (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press (45 Degrees)
2
-
3
Seated Hamstring Curl
2
-
4
Stiff Leg Deadlift
2
-
5
Straight Leg Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
3 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Shoulder Press (Machine)
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
7
Wrist Curls
2 Sets
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
-
2
Single Arm Iso Row
2 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Single Arm Tricep Extension (Cable)
3 Sets
-
5
Seated Dip (Machine)
2 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Stiff Leg Deadlift
2 Sets
-
5
Straight Leg Calf Raise
3 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
Day 4
1
Lateral Raise (Cable)
3 Sets
-
2
Shoulder Press (Machine)
3 Sets
-
3
Hammer Curl (Dumbbell)
2 Sets
-
4
Bicep Curl (Cable)
2 Sets
-
5
Wrist Curls
2 Sets
-
Day 5
1
Wide Grip Lat Pulldown
3 Sets
-
2
Single Arm Iso Row
3 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Single Arm Tricep Extension (Cable)
2 Sets
-
5
Seated Dip (Machine)
2 Sets
-
6
Pec Deck (Machine)
3 Sets
-
7
Incline Chest Press (Machine)
2 Sets
-
Day 6
1
Leg Extension
3 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Stiff Leg Deadlift
2 Sets
-
5
Straight Leg Calf Raise
3 Sets
-
6
Abs Crunch (Machine)
2 Sets
-