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MWF

by Sharrvesh C.
1 athletes joined

Program Description

Build great mooscles

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 02, 2025 03:42
  • Last Edited
    Dec 02, 2025 03:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Biceps
11%
Front Delts
10.1%
Lats
7.3%
Upper Back
7.3%
Chest
7.3%
Forearms
7.3%
Hamstrings
7.3%
Abs
6.4%
Middle Delts
5.5%
Glutes
5.5%
Quadriceps
3.7%
Calves
3.7%
Lower Back
2.8%
Rear Delts
1.8%
Adductors
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
One Arm Lateral Raise (Cable)
2
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Chest Supported Sagittal Row (Machine)
2
-
6
Pec Deck (Machine)
1
-
7
Incline Chest Press (Machine)
1
-
8
Preacher Curl (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
2
-
10
Reverse Cable Curl
1
-
11
Wrist Curls
2
-
12
Seated Dip (Machine)
2
-
13
Leg Extension
2
-
14
Seated Hamstring Curl
1
-
15
Abs Crunch (Machine)
2
-
16
Calf Raise (Machine)
2
-
17
Hip Adductor (Machine)
1
-
18
Stiff Leg Deadlift
3
-
Week 1
1 / 10 Weeks
Day 1
1
Shoulder Press (Machine)
1 Set
-
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
-
-
3
Lat Pulldown
1 Set
1 Set
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
-
-
5
Chest Supported Sagittal Row (Machine)
1 Set
1 Set
-
-
6
Pec Deck (Machine)
1 Set
-
7
Incline Chest Press (Machine)
1 Set
-
8
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
9
Tricep Pushdown (Cable)
1 Set
1 Set
-
-
10
Reverse Cable Curl
1 Set
-
11
Wrist Curls
1 Set
1 Set
-
-
12
Seated Dip (Machine)
1 Set
1 Set
-
-
13
Leg Extension
1 Set
1 Set
-
-
14
Seated Hamstring Curl
1 Set
-
15
Abs Crunch (Machine)
1 Set
1 Set
-
-
16
Calf Raise (Machine)
1 Set
1 Set
-
-
17
Hip Adductor (Machine)
1 Set
-
18
Stiff Leg Deadlift
1 Set
1 Set
1 Set
-
-
-
Day 2
1
Shoulder Press (Machine)
1 Set
-
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
-
-
3
Lat Pulldown
1 Set
1 Set
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
-
-
5
Chest Supported Sagittal Row (Machine)
1 Set
1 Set
-
-
6
Pec Deck (Machine)
1 Set
-
7
Incline Chest Press (Machine)
1 Set
-
8
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
9
Tricep Pushdown (Cable)
1 Set
1 Set
-
-
10
Reverse Cable Curl
1 Set
-
11
Wrist Curls
1 Set
1 Set
-
-
12
Seated Dip (Machine)
1 Set
1 Set
-
-
13
Leg Extension
1 Set
1 Set
-
-
14
Seated Hamstring Curl
1 Set
-
15
Abs Crunch (Machine)
1 Set
1 Set
-
-
16
Calf Raise (Machine)
1 Set
1 Set
-
-
17
Hip Adductor (Machine)
1 Set
-
18
Stiff Leg Deadlift
1 Set
1 Set
1 Set
-
-
-
Day 3
1
Shoulder Press (Machine)
1 Set
-
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
-
-
3
Lat Pulldown
1 Set
1 Set
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
-
-
5
Chest Supported Sagittal Row (Machine)
1 Set
1 Set
-
-
6
Pec Deck (Machine)
1 Set
-
7
Incline Chest Press (Machine)
1 Set
-
8
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
9
Tricep Pushdown (Cable)
1 Set
1 Set
-
-
10
Reverse Cable Curl
1 Set
-
11
Wrist Curls
1 Set
1 Set
-
-
12
Seated Dip (Machine)
1 Set
1 Set
-
-
13
Leg Extension
1 Set
1 Set
-
-
14
Seated Hamstring Curl
1 Set
-
15
Abs Crunch (Machine)
1 Set
1 Set
-
-
16
Calf Raise (Machine)
1 Set
1 Set
-
-
17
Hip Adductor (Machine)
1 Set
-
18
Stiff Leg Deadlift
1 Set
1 Set
1 Set
-
-
-