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BoostcampPNG

GREEK ASTHETIC

by Pranjay

Program Description

TRAIN TILL FAILURE.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 02, 2025 12:59
  • Last Edited
    Jun 05, 2025 06:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
4
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
20-25 reps
-
7
Seated Calf Raise
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
4
8-12 reps
-
8
T-Bar Row
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
4 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
20-25 Reps
-
7
Seated Calf Raise
3 Sets
20-25 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Pec Deck (Machine)
4 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
8-12 Reps
-
5
Lat Pulldown
4 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
7
Reverse Pec Deck
4 Sets
8-12 Reps
-
8
T-Bar Row
4 Sets
8-12 Reps
-
Day 3
1
Shoulder Press (Machine)
6 Sets
8-12 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
5-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
4 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
20-25 Reps
-
7
Seated Calf Raise
3 Sets
20-25 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Pec Deck (Machine)
4 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
8-12 Reps
-
5
Lat Pulldown
4 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
7
Reverse Pec Deck
4 Sets
8-12 Reps
-
8
T-Bar Row
4 Sets
8-12 Reps
-
Day 6
1
Shoulder Press (Machine)
6 Sets
8-12 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
-