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tbJP Full Body

by Nathan D.

Program Description

Full body program with 4 rotations as explained by Jordan Peters. All sets are to failure. Make sure to include warm ups.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 01, 2025 03:25
  • Last Edited
    Aug 19, 2025 05:59

Summary

The tbJP Full Body program is a comprehensive 16-week training plan designed to build strength and muscle across all major muscle groups. Committing to just four days a week, you'll engage in a variety of exercises, including Smith machine presses, cable rows, and dynamic leg movements, ensuring a balanced approach to fitness. Each workout is structured to challenge your limits with progressive intensity, making it perfect for lifters of all levels. Get ready to transform your physique and enhance your overall strength with this effective full-body regimen!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Front Delts
10.3%
Lats
9%
Upper Back
8.5%
Middle Delts
8%
Quadriceps
7.8%
Chest
7.8%
Hamstrings
7.8%
Abs
6.3%
Biceps
5.8%
Glutes
5.3%
Calves
5%
Adductors
3%
Lower Back
1.8%
Rear Delts
1%
Forearms
0.3%
Abductors
0.3%
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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
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
-
2
Shoulder Press (Plate Loaded)
1
6-10 reps
-
3
Dip (Weighted)
1
6-10 reps
-
4
One Arm Lateral Raise (Cable)
1
6-10 reps
-
5
Single Arm Row (Cable)
1
6-10 reps
-
6
Lat Pulldown
1
6-10 reps
-
7
JM Press (Smith Machine)
1
8-12 reps
-
8
Bicep Curl (Dumbbell)
1
8-12 reps
-
9
Lying Leg Curl
1
15-25 reps
-
10
Leg Press (45 Degrees)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
-
2
Pendulum Squat
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Incline Bench Press (Dumbbell)
1
15-25 reps
-
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
-
7
Close Grip Bench Press (Smith Machine)
1
15-25 reps
-
8
Lateral Raise (Machine)
1
15-25 reps
-
9
Lat Pulldown (Single Arm)
1
15-25 reps
-
10
Chest Supported Row (Machine)
1
15-25 reps
-
11
Tricep Pushdown (Cable)
1
15-25 reps
-
12
Bayesian Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
-
2
AD Press (Smith Machine)
1
6-10 reps
-
3
Seated Dip (Machine)
1
6-10 reps
-
4
Lateral Raise (Dumbbell)
1
6-10 reps
-
5
Wide Grip Lat Pulldown
1
6-10 reps
-
6
Seated Row (Machine)
1
6-10 reps
-
7
Tricep Extension (Cable)
1
8-12 reps
-
8
Preacher Curl
1
8-12 reps
-
9
Romanian Deadlift (Barbell)
1
15-25 reps
-
10
Squat (Smith Machine)
1
15-25 reps
-
11
Leg Extension
1
15-25 reps
-
12
Standing Calf Raise
1
15-25 reps
-
13
Reverse Abs Crunch (Bodyweight)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
3
Hip Adductor (Machine)
1
6-10 reps
-
4
Seated Calf Raise
1
6-10 reps
-
5
Chest Press (Machine)
1
15-25 reps
-
6
Incline Converging Press
1
15-25 reps
-
7
Machine Narrow Press
1
15-25 reps
-
8
Lateral Raise (Cable)
1
15-25 reps
-
9
High Row
1
15-25 reps
-
10
Seated Wide-Grip Row (Cable)
1
15-25 reps
-
11
Single Arm Tricep Pushdown
1
15-25 reps
-
12
Hammer Preacher Curl
1
15-25 reps
-
13
Abs Crunch (Machine)
1
15-25 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
6-10 Reps
-
2
Shoulder Press (Plate Loaded)
1 Set
6-10 Reps
-
3
Dip (Weighted)
1 Set
6-10 Reps
-
4
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
-
5
Single Arm Row (Cable)
1 Set
6-10 Reps
-
6
Lat Pulldown
1 Set
6-10 Reps
-
7
JM Press (Smith Machine)
1 Set
8-12 Reps
-
8
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
-
9
Lying Leg Curl
1 Set
15-25 Reps
-
10
Leg Press (45 Degrees)
1 Set
15-25 Reps
-
11
Leg Extension
1 Set
15-25 Reps
-
12
Standing Calf Raise
1 Set
15-25 Reps
-
13
Reverse Abs Crunch (Bodyweight)
1 Set
15-25 Reps
-
Day 2
1
Stiff Leg Deadlift
1 Set
6-10 Reps
-
2
Pendulum Squat
1 Set
6-10 Reps
-
3
Hip Adductor (Machine)
1 Set
6-10 Reps
-
4
Seated Calf Raise
1 Set
6-10 Reps
-
5
Incline Bench Press (Dumbbell)
1 Set
15-25 Reps
-
6
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
-
7
Close Grip Bench Press (Smith Machine)
1 Set
15-25 Reps
-
8
Lateral Raise (Machine)
1 Set
15-25 Reps
-
9
Lat Pulldown (Single Arm)
1 Set
15-25 Reps
-
10
Chest Supported Row (Machine)
1 Set
15-25 Reps
-
11
Tricep Pushdown (Cable)
1 Set
15-25 Reps
-
12
Bayesian Curl
1 Set
15-25 Reps
-
13
Abs Crunch (Machine)
1 Set
15-25 Reps
-
Day 3
1
Incline Chest Press (Machine)
1 Set
6-10 Reps
-
2
AD Press (Smith Machine)
1 Set
6-10 Reps
-
3
Seated Dip (Machine)
1 Set
6-10 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
-
5
Wide Grip Lat Pulldown
1 Set
6-10 Reps
-
6
Seated Row (Machine)
1 Set
6-10 Reps
-
7
Tricep Extension (Cable)
1 Set
8-12 Reps
-
8
Preacher Curl
1 Set
8-12 Reps
-
9
Romanian Deadlift (Barbell)
1 Set
15-25 Reps
-
10
Squat (Smith Machine)
1 Set
15-25 Reps
-
11
Leg Extension
1 Set
15-25 Reps
-
12
Standing Calf Raise
1 Set
15-25 Reps
-
13
Reverse Abs Crunch (Bodyweight)
1 Set
15-25 Reps
-
Day 4
1
Seated Hamstring Curl
1 Set
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
-
3
Hip Adductor (Machine)
1 Set
6-10 Reps
-
4
Seated Calf Raise
1 Set
6-10 Reps
-
5
Chest Press (Machine)
1 Set
15-25 Reps
-
6
Incline Converging Press
1 Set
15-25 Reps
-
7
Machine Narrow Press
1 Set
15-25 Reps
-
8
Lateral Raise (Cable)
1 Set
15-25 Reps
-
9
High Row
1 Set
15-25 Reps
-
10
Seated Wide-Grip Row (Cable)
1 Set
15-25 Reps
-
11
Single Arm Tricep Pushdown
1 Set
15-25 Reps
-
12
Hammer Preacher Curl
1 Set
15-25 Reps
-
13
Abs Crunch (Machine)
1 Set
15-25 Reps
-