Program Description
Beginner-Advanced friendly, very fun split, targeted to more experienced lifters. Designed to pack on muscle using optimal exercise options where possible, and 2x frequency on every muscle group each week.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedSep 30, 2025 09:36
- Last EditedOct 01, 2025 06:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Biceps
14.3%
Front Delts
8.5%
Chest
8.3%
Quadriceps
7.7%
Hamstrings
7.5%
Upper Back
7.2%
Lats
6.4%
Middle Delts
6.2%
Calves
4.1%
Abs
3.3%
Glutes
3.1%
Rear Delts
2.7%
Lower Back
2.5%
Adductors
2.1%
Forearms
0.6%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Bayesian Curl
4
-
4
JM Press (Smith Machine)
1
-
5
T-Bar Row
2
-
6
Lat Pulldown
1
-
7
Shoulder Press (Machine)
1
-
8
Lateral Raise (Machine)
1
-
9
Single Arm Tricep Extension (Cable)
4
-
10
Hammer Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Abs Crunch (Machine)
2
-
4
Calf Raise (Leg Press)
2
-
5
Leg Press
1
-
6
Hamstring Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Machine)
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Bayesian Curl
4
-
4
Hammer Curl (Dumbbell)
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
3
-
3
Leg Press (45 Degrees)
1
-
4
Leg Curl
2
-
5
Stiff Leg Deadlift
1
-
6
Hip Adductor (Machine)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
-
2
Pec Deck (Machine)2 Sets
-
3
Bayesian Curl4 Sets
-
4
JM Press (Smith Machine)1 Set
-
5
T-Bar Row2 Sets
-
6
Lat Pulldown1 Set
-
7
Shoulder Press (Machine)1 Set
-
8
Lateral Raise (Machine)1 Set
-
9
Single Arm Tricep Extension (Cable)4 Sets
-
10
Hammer Curl (Dumbbell)1 Set
-
Day 2
1
Romanian Deadlift (Barbell)2 Sets
-
2
Leg Extension2 Sets
-
3
Abs Crunch (Machine)2 Sets
-
4
Calf Raise (Leg Press)2 Sets
-
5
Leg Press1 Set
-
6
Hamstring Curl1 Set
-
Day 3
1
Incline Bench Press (Dumbbell)2 Sets
-
2
Pec Deck (Machine)2 Sets
-
3
Lateral Raise (Machine)2 Sets
-
4
Shoulder Press (Machine)2 Sets
-
5
JM Press (Smith Machine)2 Sets
-
6
Single Arm Tricep Extension (Cable)4 Sets
-
Day 4
1
T-Bar Row2 Sets
-
2
Lat Pulldown2 Sets
-
3
Bayesian Curl4 Sets
-
4
Hammer Curl (Dumbbell)2 Sets
-
5
Reverse Pec Deck2 Sets
-
Day 5
1
Calf Raise (Leg Press)2 Sets
-
2
Leg Extension3 Sets
-
3
Leg Press (45 Degrees)1 Set
-
4
Leg Curl2 Sets
-
5
Stiff Leg Deadlift1 Set
-
6
Hip Adductor (Machine)2 Sets
-