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BoostcampPNG

Best split

by Kon R.

Program Description

.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2025 08:26
  • Last Edited
    Aug 23, 2025 08:46
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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
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Squat (Smith Machine)
2
-
3
Standing Calf Raise
2
-
4
Leg Extension
2
-
5
Leg Curl
2
-
6
Seated Calf Raise
2
-
7
Hip Adductor (Machine)
2
-
8
Abs Crunch (Machine)
2
-
9
Back Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Single Arm Tricep Extension (Cable)
2
-
3
Lateral Raise (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Incline Bench Press (Smith Machine)
2
-
6
JM Press (Smith Machine)
2
-
7
Shoulder Press (Plate Loaded)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Reverse Pec Deck
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Lying Leg Curl
2
-
3
Squat (Smith Machine)
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
2
-
7
Stiff Leg Deadlift
1
-
8
Hip Adductor (Machine)
2
-
9
Back Extension
1
-
10
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
T-Bar Row
1
-
7
Incline Bench Press (Smith Machine)
1
-
8
JM Press (Smith Machine)
1
-
9
Preacher Curl (Dumbbell)
2
-
10
Shrug (Dumbbell)
1
-
11
Hammer Curl (Dumbbell)
1
-
12
Shoulder Press (Plate Loaded)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Lying Leg Curl
1 Set
-
2
Squat (Smith Machine)
2 Sets
-
3
Standing Calf Raise
2 Sets
-
4
Leg Extension
2 Sets
-
5
Leg Curl
2 Sets
-
6
Seated Calf Raise
2 Sets
-
7
Hip Adductor (Machine)
2 Sets
-
8
Abs Crunch (Machine)
2 Sets
-
9
Back Extension
2 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Single Arm Tricep Extension (Cable)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Incline Bench Press (Smith Machine)
2 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
7
Shoulder Press (Plate Loaded)
2 Sets
-
Day 3
1
Wide Grip Lat Pulldown
2 Sets
-
2
Reverse Pec Deck
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
T-Bar Row
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Shrug (Dumbbell)
2 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-
Day 4
1
Leg Curl
2 Sets
-
2
Lying Leg Curl
2 Sets
-
3
Squat (Smith Machine)
2 Sets
-
4
Standing Calf Raise
2 Sets
-
5
Leg Extension
2 Sets
-
6
Seated Calf Raise
2 Sets
-
7
Stiff Leg Deadlift
1 Set
-
8
Hip Adductor (Machine)
2 Sets
-
9
Back Extension
1 Set
-
10
Abs Crunch (Machine)
1 Set
-
Day 5
1
Pec Deck (Machine)
2 Sets
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Lateral Raise (Cable)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
T-Bar Row
1 Set
-
7
Incline Bench Press (Smith Machine)
1 Set
-
8
JM Press (Smith Machine)
1 Set
-
9
Preacher Curl (Dumbbell)
2 Sets
-
10
Shrug (Dumbbell)
1 Set
-
11
Hammer Curl (Dumbbell)
1 Set
-
12
Shoulder Press (Plate Loaded)
1 Set
-