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Full Body Max

by Caden C.
1 athletes joined

Program Description

Unlock your strength potential with the Full Body Max program, an 18-week journey designed to sculpt and enhance your physique. Committing to just four days a week, you'll engage in a balanced blend of compound lifts and targeted exercises, ensuring every muscle group is challenged for maximum growth. Perfect for lifters of all levels, this program emphasizes progressive overload and functional movement, setting you up for impressive gains. Get ready to elevate your training and achieve the results you've always wanted!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 05, 2025 07:39
  • Last Edited
    Oct 05, 2025 07:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Biceps
13.1%
Upper Back
12.1%
Chest
10.1%
Lats
9.5%
Front Delts
8.5%
Quadriceps
7.5%
Hamstrings
5.5%
Glutes
5%
Middle Delts
4.5%
Rear Delts
3%
Abs
1.5%
Lower Back
1.5%
Forearms
1.5%
Adductors
1%
Abductors
0.5%
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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
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Larsen Press (Smith Machine)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Squat (Barbell)
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
7-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
AD Press (Smith Machine)
2
8-12 reps
-
4
Stiff Leg Deadlift
2
4-6 reps
-
5
Alternating Dumbbell Curl
2
8-10 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Rear Delt Fly (Machine)
2
7-10 reps
-
4
Leg Press
2
7-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
7-10 reps
-
2
Chest Fly (Cable)
2
7-10 reps
-
3
Shrug (Barbell)
2
7-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Larsen Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 2
1
Pec Deck (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
2
Barbell Row
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
AD Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
5
Alternating Dumbbell Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
JM Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
4
Leg Press
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
2
Chest Fly (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
3
Shrug (Barbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
-
-
4
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-