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New Programme

by Alfie
1 athletes joined

Program Description

meme

Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2026 12:06
  • Last Edited
    Mar 30, 2026 11:14
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.6%
Hamstrings
11.5%
Quadriceps
10.5%
Triceps
8.4%
Biceps
7.9%
Lats
7.3%
Upper Back
7.3%
Chest
6.3%
Front Delts
6.3%
Lower Back
6.3%
Abs
4.2%
Adductors
3.1%
Middle Delts
2.1%
Forearms
2.1%
Abductors
2.1%
Rear Delts
1%
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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
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Fly (Dumbbell)
2
8 reps
-
4
Seated Row (Machine)
2
12 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Bicep Curl (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
1
1
20 reps
15 reps
-
-
2A
Hip Abductor (Machine)
1
1
20 reps
15 reps
-
-
3
Romanian Deadlift (Barbell)
2
7-10 reps
-
4
Belt Squat
2
5-9 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
7
Hip Thrust (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-9 reps
-
2
Deadlift (Barbell)
2
5-9 reps
-
3
Lat Pulldown
2
10-15 reps
-
4
Squat (Barbell)
2
5-9 reps
-
5
Back Extension
2
10-15 reps
-
6
Preacher Curl (Machine)
2
8-12 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Incline Chest Fly (Dumbbell)
2 Sets
8 Reps
-
4
Seated Row (Machine)
2 Sets
12 Reps
-
5
Lateral Raise (Machine)
2 Sets
10 Reps
-
6
JM Press (Smith Machine)
2 Sets
6-10 Reps
-
7
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
Day 2
1A
Hip Adductor (Machine)
1 Set
1 Set
20 Reps
15 Reps
-
-
2A
Hip Abductor (Machine)
1 Set
1 Set
20 Reps
15 Reps
-
-
3
Romanian Deadlift (Barbell)
2 Sets
7-10 Reps
-
4
Belt Squat
2 Sets
5-9 Reps
-
5
Hamstring Curl
2 Sets
10-15 Reps
-
6
Leg Extension
2 Sets
10-15 Reps
-
7
Hip Thrust (Machine)
2 Sets
6-10 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
5-9 Reps
-
2
Deadlift (Barbell)
2 Sets
5-9 Reps
-
3
Lat Pulldown
2 Sets
10-15 Reps
-
4
Squat (Barbell)
2 Sets
5-9 Reps
-
5
Back Extension
2 Sets
10-15 Reps
-
6
Preacher Curl (Machine)
2 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-