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BoostcampPNG

Project Kim

by Alexander K.

Program Description

Hypertrophymaxxing while time optimaxxing.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2026 01:57
  • Last Edited
    Mar 09, 2026 02:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Hamstrings
10.5%
Upper Back
10.5%
Lats
10.5%
Glutes
7.9%
Front Delts
7.9%
Triceps
7.9%
Biceps
7.9%
Abductors
5.3%
Abs
5.3%
Chest
5.3%
Middle Delts
5.3%
Lower Back
2.6%
Rear Delts
2.6%
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4.8 Stars with 10, 000+ Ratings
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
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Extension (Cable)
1
8-12 reps
-
5
Bayesian Curl
1
8-12 reps
-
6
Lat Pulldown (Neutral Grip)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8-12 reps
-
2
Leg Extension
2
4-8 reps
-
3
Leg Curl
2
4-8 reps
-
4
Hack Squat
2
4-8 reps
-
5
Abs Crunch (Machine)
1
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
4-8 Reps
-
3
Leg Curl
2 Sets
4-8 Reps
-
4
Hack Squat
2 Sets
4-8 Reps
-
5
Abs Crunch (Machine)
1 Set
8-12 Reps
-
Day 3
1
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
4-8 Reps
-
3
Leg Curl
2 Sets
4-8 Reps
-
4
Hack Squat
2 Sets
4-8 Reps
-
5
Abs Crunch (Machine)
1 Set
8-12 Reps
-
Day 5
1
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
4-8 Reps
-
3
Leg Curl
2 Sets
4-8 Reps
-
4
Hack Squat
2 Sets
4-8 Reps
-
5
Abs Crunch (Machine)
1 Set
8-12 Reps
-
Day 2
1
Incline Chest Press (Machine)
2 Sets
4-8 Reps
-
2
T-Bar Row
2 Sets
4-8 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Tricep Extension (Cable)
1 Set
8-12 Reps
-
5
Bayesian Curl
1 Set
8-12 Reps
-
6
Lat Pulldown (Neutral Grip)
2 Sets
4-8 Reps
-
Day 4
1
Incline Chest Press (Machine)
2 Sets
4-8 Reps
-
2
T-Bar Row
2 Sets
4-8 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Tricep Extension (Cable)
1 Set
8-12 Reps
-
5
Bayesian Curl
1 Set
8-12 Reps
-
6
Lat Pulldown (Neutral Grip)
2 Sets
4-8 Reps
-
Day 6
1
Incline Chest Press (Machine)
2 Sets
4-8 Reps
-
2
T-Bar Row
2 Sets
4-8 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Tricep Extension (Cable)
1 Set
8-12 Reps
-
5
Bayesian Curl
1 Set
8-12 Reps
-
6
Lat Pulldown (Neutral Grip)
2 Sets
4-8 Reps
-