Program Description
Transform your physique with the Basement Bodybuilding Program, an 18-week journey designed for dedicated lifters looking to build muscle and strength. Committing just four days a week, you'll engage in a structured routine that targets all major muscle groups, ensuring balanced development and optimal gains. This program emphasizes progressive overload and effective training techniques, making it ideal for anyone serious about enhancing their bodybuilding skills. Get ready to unleash your potential and sculpt the body you've always wanted!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 06, 2025 12:11
- Last EditedAug 06, 2025 12:12
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
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Preacher Curl (EZ Bar)
3
5-7 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Feet Up Bench
4
5-7 reps
-
2
60° Smith Press
3
7-9 reps
-
3
Powell Raise
2
8-12 reps
-
4
Overhead Extension (EZ Bar)
4
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Single Arm Strict Cable Curl
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
30° Smith Press
4
7-9 reps
-
2
Smith BTN Press
3
7-9 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
JM Press (Smith Machine)
3
7-9 reps
-
5
Leg Press (45 Degrees)
3
6-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Stiff Leg Deadlift3 Sets
4-6 Reps
-
2
Lat Pulldown3 Sets
8-10 Reps
-
3
T-Bar Row3 Sets
6-8 Reps
-
4
Preacher Curl (EZ Bar)3 Sets
5-7 Reps
-
5
Single Arm Rear Delt Fly (Cable)2 Sets
10-12 Reps
-
Day 2
1
Smith Feet Up Bench4 Sets
5-7 Reps
-
2
60° Smith Press3 Sets
7-9 Reps
-
3
Powell Raise2 Sets
8-12 Reps
-
4
Overhead Extension (EZ Bar)4 Sets
8-10 Reps
-
5
Leg Extension3 Sets
10-12 Reps
-
Day 3
1
Lat Pulldown (Single Arm)3 Sets
8-10 Reps
-
2
Seated Wide-Grip Row (Cable)3 Sets
10-12 Reps
-
3
Single Arm Strict Cable Curl3 Sets
10-12 Reps
-
4
Rear Delt Fly (Machine)2 Sets
12-15 Reps
-
5
Seated Hamstring Curl3 Sets
8-10 Reps
-
Day 4
1
30° Smith Press4 Sets
7-9 Reps
-
2
Smith BTN Press3 Sets
7-9 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
4
JM Press (Smith Machine)3 Sets
7-9 Reps
-
5
Leg Press (45 Degrees)3 Sets
6-8 Reps
-