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BoostcampPNG

5

by Zechariah JimmiJams

Program Description

sfhj

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 11:56
  • Last Edited
    Nov 10, 2025 12:02
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.4%
Triceps
10.6%
Middle Delts
10.6%
Front Delts
10.6%
Chest
8.5%
Quadriceps
8.5%
Lats
7.6%
Hamstrings
6.8%
Upper Back
6.8%
Forearms
4.7%
Adductors
2.1%
Calves
2.1%
Glutes
1.7%
Rear Delts
1.3%
Abductors
0.8%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
2
Bicep Curl (Cable)
2
AMRAP
RPE 10
3
Leg Press
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Lat Pulldown (Close Grip)
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Shoulder Press (Machine)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
-
2
Pec Deck (Machine)
2
AMRAP
-
3
Lat Pulldown
2
AMRAP
-
4
Chest Supported Row (Machine)
2
AMRAP
-
5
Preacher Curl (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
2
Pec Deck (Machine)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
3
Preacher Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Shoulder Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
2
Bicep Curl (Cable)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
3
Leg Press
1 Set
1 Set
AMRAP
AMRAP
@10
@10
4
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Leg Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@10
6
Hip Adductor (Machine)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 3
1
Tricep Pushdown (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 4
1
Chest Press (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Pec Deck (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
3
Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Preacher Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 5
1
Bicep Curl (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
3
Leg Press
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Leg Curl
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Calf Raise (Machine)
1 Set
1 Set
AMRAP
AMRAP
-
-