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BoostcampPNG

volume maxing with joint integrity

by Bala Ganesh

Program Description

To GROW

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 08, 2026 01:59
  • Last Edited
    Mar 08, 2026 02:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.9%
Front Delts
9.9%
Hamstrings
8.4%
Quadriceps
8.4%
Chest
7.8%
Biceps
6.6%
Triceps
6.6%
Glutes
6.6%
Lats
6.3%
Rear Delts
6.3%
Middle Delts
5.4%
Calves
5.4%
Abs
5.1%
Abductors
4.5%
Lower Back
1.5%
Forearms
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
6 reps
8 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Matrix Lat Pulldown Machine
3
-
4
Matrix shoulder press
3
-
5A
Y Raise (Dumbbell)
3
-
5B
Incline Bicep Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2A
Lying Leg Curl
3
8 reps
-
2B
Leg Extension
3
10 reps
-
3
Hack Squat
1
1
6 reps
8 reps
-
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Thrust (Smith Machine)
1
2
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8 reps
-
2
Hammer press Matrix
1
2
6 reps
8 reps
-
-
3
Seated Lateral Raises
3
8 reps
-
4
Seated Dip (Machine)
4
-
5A
Cable Crunch
3
-
5B
Rear Delt Fly (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4A
Upright Row (Cable)
3
8 reps
-
4B
Rear Delt Fly (Machine)
3
8 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Hamstring Curl
3
10 reps
-
1B
Leg Extension
3
8 reps
-
2
Hip Abductor (Machine)
3
8 reps
-
3
Leg Press
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
-
2
Incline Chest Press (Machine)
2
8 reps
-
3
Incline chest fly clavicle
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
-
Week 1
1 / 16 Weeks
Day 1
1
T-Bar Row
1 Set
2 Sets
6 Reps
8 Reps
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Matrix Lat Pulldown Machine
1 Set
1 Set
1 Set
-
-
-
4
Matrix shoulder press
1 Set
1 Set
1 Set
-
-
-
5A
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
5B
Incline Bicep Curl
2 Sets
8 Reps
-
Day 2
1
Calf Raise (Machine)
3 Sets
8 Reps
-
2A
Lying Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2B
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
6 Reps
8 Reps
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Hip Thrust (Smith Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 3
1
Chest Fly (Machine)
2 Sets
8 Reps
-
2
Hammer press Matrix
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
-
-
-
3
Seated Lateral Raises
3 Sets
8 Reps
-
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
5A
Cable Crunch
1 Set
1 Set
1 Set
-
-
-
5B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
-
-
-
Day 4
1
Calf Raise (Machine)
3 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Seated Row (Cable)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4A
Upright Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4B
Rear Delt Fly (Machine)
3 Sets
8 Reps
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
Day 5
1A
Seated Hamstring Curl
3 Sets
10 Reps
-
1B
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Hip Abductor (Machine)
3 Sets
8 Reps
-
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 6
1
Calf Raise (Machine)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Incline chest fly clavicle
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
-
-
-