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Basement Bodybuilding Upper Lower modified for me

by Jørgen Majd N.
3 athletes joined

Program Description

Basement Bodybuilding Upper Lower modified for my health issues.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 01, 2024 10:49
  • Last Edited
    Jun 18, 2025 08:32

Summary

Transform your physique with the "Basement Bodybuilding Upper Lower" program, meticulously designed for a 16-week journey to strength and muscle growth. This 5-day-a-week regimen combines upper and lower body workouts, utilizing a variety of machines and free weights to target all major muscle groups effectively. With exercises like the Smith Machine Bench Press and Romanian Deadlifts, you'll build power and definition while honing your lifting technique. Get ready to push your limits and achieve your fitness goals with a structured plan that adapts to your progress!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2
Pec Deck (Machine)
2 Sets
6-8 Reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
-
4
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
7
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
9
Forearm Curl
2 Sets
8-15 Reps
-
Day 2
1
Leg Extension
2 Sets
8-10 Reps
-
2
Leg Press
2 Sets
5-8 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
7
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
Day 3
1
Bench Press (Smith Machine)
3 Sets
7-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
2 Sets
7-10 Reps
-
4
Reverse Pec Deck
2 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
7
Seated Overhead Extension (EZ Bar)
2 Sets
7-10 Reps
-
8
Reverse Forearm Curl
2 Sets
6-10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
2
Leg Press
2 Sets
7-10 Reps
-
3
Seated Hamstring Curl
2 Sets
8-12 Reps
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Power Shrug
2 Sets
8-12 Reps
-
6
Standing Calf Raise
2 Sets
8-12 Reps
-
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
8
Forearm Curl
2 Sets
8-15 Reps
-
Day 5
1
Dips
2 Sets
8-20 Reps
-
2
Seated Row (Cable)
2 Sets
8-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Incline Tricep Pushdown
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
6
Hyperextension
2 Sets
8-15 Reps
-