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Jacked, Stacked, Strong

by Tal R.

Program Description

Stength in Seated OHP, Weighted Pullups and Weighted Dips.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2026 07:26
  • Last Edited
    Apr 06, 2026 09:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
12.6%
Upper Back
10.2%
Chest
7.7%
Hamstrings
7.4%
Quadriceps
7.4%
Lats
7.4%
Biceps
7.4%
Abs
5.6%
Middle Delts
4.9%
Glutes
4.3%
Calves
3.7%
Adductors
2.8%
Lower Back
2.2%
Forearms
1.9%
Rear Delts
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
3
-
63%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
3
-
67%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
3
-
71%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
3
-
75%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
1
2
-
-
83%
73%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
1
2
-
-
86%
76%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
1
2
-
-
89%
79%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
1
2
1 reps
93%
82%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
1
2
1 reps
95%
85%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Squat (Smith Machine)
1
2
1 reps
100%
85%
3
Standing Calf Raise
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
-
-
63%
-
2
T-Bar Row
3
63%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
-
-
67%
-
2
T-Bar Row
3
67%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
-
-
71%
-
2
T-Bar Row
3
71%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
-
-
75%
-
2
T-Bar Row
3
75%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
-
-
83%
73%
2
T-Bar Row
1
2
83%
73%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
-
-
86%
76%
2
T-Bar Row
1
2
86%
76%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
-
-
89%
79%
2
T-Bar Row
1
2
89%
79%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
1 reps
93%
82%
2
T-Bar Row
1
2
1 reps
93%
82%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
1 reps
95%
85%
2
T-Bar Row
1
2
1 reps
95%
85%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
1 reps
100%
85%
2
T-Bar Row
1
2
1 reps
100%
85%
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Preacher Curl
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Y + T Raise Drop Set
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
63%
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
67%
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
71%
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
75%
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
83%
73%
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
86%
76%
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
89%
79%
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
93%
82%
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
95%
85%
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1 reps
100%
85%
2
Chin-Up (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
T Bar Row (45 Degrees)
3
8-12 reps
-
5
Lying overhead ez extensions
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Free Slot A
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Squat (Smith Machine, Paused)
3
5-10 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Power Shrug
3
8-12 reps
-
6
Ab Wheel
3
10-20 reps
-
7
Leg Extension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Leaning Overhead Cable Extension
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Wide grip pullup weighted
3
10-15 reps
-
7
Free Slot B
3
-
-
Week 1
1 / 10 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
-
-
-
63%
63%
63%
3
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Ab Wheel
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
63%
63%
63%
-
2
T-Bar Row
1 Set
1 Set
1 Set
63%
63%
63%
3
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Hammer Preacher Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Y + T Raise Drop Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
63%
63%
63%
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
T Bar Row (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lying overhead ez extensions
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Free Slot A
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Squat (Smith Machine, Paused)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
3
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Back Extension (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Power Shrug
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Ab Wheel
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 5
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leaning Overhead Cable Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Wide grip pullup weighted
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Free Slot B
1 Set
1 Set
1 Set
-
-
-
-
-
-