logo
BoostcampPNG

Hyperbolic TIme Chamber

by Prince G.
5 athletes joined

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
    Jul 05, 2025 02:02

Summary

Unleash your potential with the Hyperbolic Time Chamber, an 18-week program designed for serious lifters ready to push their limits. With six days of targeted training each week, you'll engage in a variety of lower and upper body workouts that emphasize strength and hypertrophy. Expect to tackle exercises like the Hack Squat and High Incline Smith Press, all while honing your technique and maximizing muscle growth. This comprehensive plan will elevate your fitness journey, ensuring you leave no stone unturned in your quest for strength and endurance.
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
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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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
Incline 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 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
Shoulder Press (Plate Loaded)
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Press (45 Degrees)
1
5-10 reps
-
4
Hack Squat
1
4-8 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Stiff Leg Deadlift
1
5-10 reps
-
7
Calf Raise (Machine)
3
8-12 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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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
-
Week 1
1 / 18 Weeks
Day 2
1
Hamstring Curl
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
1 Set
5-10 Reps
-
4
Hack Squat
1 Set
4-8 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Stiff Leg Deadlift
1 Set
5-10 Reps
-
7
Calf Raise (Machine)
3 Sets
8-12 Reps
-
Day 5
1
Hamstring Curl
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
1 Set
5-10 Reps
-
4
Hack Squat
1 Set
4-8 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Stiff Leg Deadlift
1 Set
5-10 Reps
-
7
Calf Raise (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Shoulder Press (Plate Loaded)
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 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 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
-
Day 1
1
Incline 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
-