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BoostcampPNG

Hyperbolic TIme Chamber

by Prince G.

Program Description

Designed to help u get jacked. Upper body focused. Upper Lower Upper Rest Repeat it again Take a rest day after Upper B then go back to Upper A. Example Sunday : Upper A Monday : Lower Tuesday: Upper B Wednesday: Rest Thursday: Upper A Friday: Lower Saturday: Upper B Sunday : Rest Next week the program will start on Monday as the program doesn’t revolve around fixed day so each week different days will have different workout

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 18, 2025 05:02
  • Last Edited
    Jun 18, 2025 05:47
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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
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
6-10 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
5-10 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3-5 reps
6-10 reps
-
-
2
Pull-Up (Weighted)
1
1
3-5 reps
6-10 reps
-
-
3
Lateral Raise (Machine)
1
1
5-8 reps
8-12 reps
-
-
4
Pec Deck (Machine)
1
5-10 reps
-
5
Chest Supported Row (Machine)
2
5-10 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Unilateral Preacher Curl
2
5-10 reps
-
8
Tricep Extension (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Hack Squat
1
4-8 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Calf Raise (Machine)
3
8-12 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
2
5-10 reps
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Smith Press
1
1
4-6 reps
5-10 reps
-
-
2
Unilateral Lat Focused Row
1
1
4-6 reps
5-10 reps
-
-
3
Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
-
-
4
Bicep Curl (Cable)
2
5-10 reps
-
5
Overhead Tricep Extension (Cable)
2
5-10 reps
-
6
Pec Deck (Machine)
1
5-10 reps
-
7
Lat Prayer
2
5-10 reps
-
8
Reverse Pec Deck
2
5-10 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Hamstring Curl
2 Sets
8-12 Reps
-
2
Hack Squat
1 Set
4-8 Reps
-
3
Leg Press (45 Degrees)
1 Set
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Calf Raise (Machine)
3 Sets
8-12 Reps
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 3
1
High Incline Smith Press
1 Set
1 Set
4-6 Reps
5-10 Reps
-
-
2
Unilateral Lat Focused Row
1 Set
1 Set
4-6 Reps
5-10 Reps
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
6-10 Reps
-
-
4
Bicep Curl (Cable)
2 Sets
5-10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
-
6
Pec Deck (Machine)
1 Set
5-10 Reps
-
7
Lat Prayer
2 Sets
5-10 Reps
-
8
Reverse Pec Deck
2 Sets
5-10 Reps
-
Day 5
1
Hamstring Curl
2 Sets
8-12 Reps
-
2
Hack Squat
1 Set
4-8 Reps
-
3
Leg Press (45 Degrees)
1 Set
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Calf Raise (Machine)
3 Sets
8-12 Reps
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 4
1
Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
5-10 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
5-10 Reps
-
-
3
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
4
Pec Deck (Machine)
1 Set
5-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
5-10 Reps
-
6
Reverse Pec Deck
2 Sets
5-10 Reps
-
7
Unilateral Preacher Curl
2 Sets
5-10 Reps
-
8
Tricep Extension (Machine)
2 Sets
5-10 Reps
-
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
5-10 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
5-10 Reps
-
-
3
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
4
Pec Deck (Machine)
1 Set
5-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
5-10 Reps
-
6
Reverse Pec Deck
2 Sets
5-10 Reps
-
7
Unilateral Preacher Curl
2 Sets
5-10 Reps
-
8
Tricep Extension (Machine)
2 Sets
5-10 Reps
-
Day 6
1
High Incline Smith Press
1 Set
1 Set
4-6 Reps
5-10 Reps
-
-
2
Unilateral Lat Focused Row
1 Set
1 Set
4-6 Reps
5-10 Reps
-
-
3
Lateral Raise (Cable)
2 Sets
5-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
5-10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
-
6
Pec Deck (Machine)
1 Set
5-10 Reps
-
7
Lat Prayer
2 Sets
5-10 Reps
-
8
Reverse Pec Deck
2 Sets
5-10 Reps
-