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BoostcampPNG

it has potential

by Zechariah JimmiJams
3 athletes joined

Program Description

yes

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 15, 2025 10:15
  • Last Edited
    Jul 20, 2025 10:22
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bayesian Curl
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Wrist Curls
1
AMRAP
-
8
Eugene Extension
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
5
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Band Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
-
2
Leg Curl
4
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
7
Eugene Extension
1
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Bayesian Curl
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
JM Press
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
-
9
Wrist Curls
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
8-12 reps
-
2
Leg Extension
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Hip Adductor (Machine)
3
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Bayesian Curl
3 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Wrist Curls
1 Set
AMRAP
-
8
Eugene Extension
1 Set
AMRAP
-
Day 2
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
3
Upright Row (Barbell)
3 Sets
8-12 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5
Seated Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Band Face Pull
3 Sets
AMRAP
-
Day 3
1
Good Morning
3 Sets
8-12 Reps
-
2
Leg Curl
4 Sets
12-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
6
Hip Adductor (Machine)
3 Sets
AMRAP
-
7
Eugene Extension
1 Set
AMRAP
-
8
Reverse Bicep Curl (EZ Bar)
1 Set
12-15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Bayesian Curl
3 Sets
12-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
2
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
3
Upright Row (Barbell)
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
JM Press
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
8
Reverse Bicep Curl (EZ Bar)
1 Set
12-15 Reps
-
9
Wrist Curls
1 Set
AMRAP
-
Day 6
1
Sissy Squat
3 Sets
8-12 Reps
-
2
Leg Extension
4 Sets
12-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
6
Hip Adductor (Machine)
3 Sets
AMRAP
-