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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 23, 2025 09:59

Summary

Unlock your strength potential with this comprehensive 18-week program, designed to elevate your fitness game. Committing to six days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, back, and arms. Each session is packed with a variety of exercises, from bench presses to pull-ups, ensuring you build muscle and enhance endurance. With detailed guidance and video demonstrations, you'll stay motivated and on track to achieve your fitness goals. Embrace the challenge and discover what your body is truly capable of!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.9%
Front Delts
12%
Biceps
10.2%
Triceps
9.8%
Upper Back
9.5%
Chest
7.1%
Hamstrings
7%
Quadriceps
7%
Lats
5.8%
Rear Delts
4%
Calves
3.1%
Adductors
3.1%
Glutes
3.1%
Lower Back
2.8%
Forearms
1.8%
Abs
0.9%
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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
-