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6 Day Body Building - Medhane Program

by Medhane M.
1 athletes joined

Program Description

Purpose of the program is to get both hypertrophy and strength. The first half of the week focuses on strength while second half of the week is easier and focuses on hypertrophy and I use this program for myself. Disclaimer: I am not certified in any physical trainer certification nor any kind of sports education just sharing my own experience bio

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 21, 2025 01:29
  • Last Edited
    Apr 22, 2025 10:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
1
3
RPE 8
-
3
Hack Squat
3
-
4
Leg Press
3
-
5
Standing Calf Raise
3
-
6
Shoulder Press (Plate Loaded)
4
-
7
Lateral Raise (Machine)
4
-
8
Upright Row (Barbell)
2
-
9
Rear Delt Fly (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Incline Bench Press (Barbell)
4
-
3
Cable Crossover
3
-
4
Pec Deck (Machine)
3
-
5
Tricep Pushdown (Cable)
4
-
6
Skull Crusher (Barbell)
3
-
7
Tricep Kickback
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Pull-Up (Bodyweight)
3
-
3
Bent Over Row (Barbell)
4
-
4
Wide Grip Lat Pulldown
4
-
5
Seated Row (Cable)
3
-
6
Dumbbell Row
3
-
7
Lat Pulldown (Band)
4
-
8
Bicep Curl (Barbell)
4
-
9
Bicep Curl (Dumbbell)
3
-
10
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Bulgarian Split Squat (Dumbbell)
4
-
3
Hip Thrust (Barbell)
3
-
4
Leg Extension
4
-
5
Seated Hamstring Curl
4
-
6
Seated Calf Raise
3
-
7
Seated Overhead Press (Dumbbell)
3
-
8
One Arm Lateral Raise (Cable)
3
-
9
Rear Delt Fly (Dumbbell)
3
-
10
Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
2
Lying Chest Pass Med Ball Throw
4
-
3
Chest Press (Machine)
4
-
4
Chest Fly (Dumbbell)
4
-
5
Underhand Lat Pulldown
4
-
6
Seated Row (Cable)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
4
-
2A
Tricep Pushdown (Cable)
3
-
3A
Bicep Curl (Dumbbell)
4
-
3B
Skull Crusher (Dumbbell)
4
-
4
Preacher Curl (Dumbbell)
3
-
5
Concentration Curl
3
-
6
Tricep Extension (Cable)
4
-
7
Preacher Curl (Dumbbell)
3
-
8
Wrist Curls
3
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
-
2
Stiff Leg Deadlift
1 Set
3 Sets
@8
-
3
Hack Squat
3 Sets
-
4
Leg Press
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Shoulder Press (Plate Loaded)
4 Sets
-
7
Lateral Raise (Machine)
4 Sets
-
8
Upright Row (Barbell)
2 Sets
-
9
Rear Delt Fly (Dumbbell)
3 Sets
-
Day 2
1
Bench Press (Barbell)
5 Sets
-
2
Incline Bench Press (Barbell)
4 Sets
-
3
Cable Crossover
3 Sets
-
4
Pec Deck (Machine)
3 Sets
-
5
Tricep Pushdown (Cable)
4 Sets
-
6
Skull Crusher (Barbell)
3 Sets
-
7
Tricep Kickback
3 Sets
-
Day 3
1
Deadlift (Barbell)
5 Sets
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Bent Over Row (Barbell)
4 Sets
-
4
Wide Grip Lat Pulldown
4 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Dumbbell Row
3 Sets
-
7
Lat Pulldown (Band)
4 Sets
-
8
Bicep Curl (Barbell)
4 Sets
-
9
Bicep Curl (Dumbbell)
3 Sets
-
10
Hammer Curl
3 Sets
-
Day 4
1
Squat (Smith Machine)
5 Sets
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
-
3
Hip Thrust (Barbell)
3 Sets
-
4
Leg Extension
4 Sets
-
5
Seated Hamstring Curl
4 Sets
-
6
Seated Calf Raise
3 Sets
-
7
Seated Overhead Press (Dumbbell)
3 Sets
-
8
One Arm Lateral Raise (Cable)
3 Sets
-
9
Rear Delt Fly (Dumbbell)
3 Sets
-
10
Abs Crunch (Bodyweight)
3 Sets
-
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
-
2
Lying Chest Pass Med Ball Throw
4 Sets
-
3
Chest Press (Machine)
4 Sets
-
4
Chest Fly (Dumbbell)
4 Sets
-
5
Underhand Lat Pulldown
4 Sets
-
6
Seated Row (Cable)
4 Sets
-
Day 6
1A
Bicep Curl (Barbell)
4 Sets
-
2A
Tricep Pushdown (Cable)
3 Sets
-
3A
Bicep Curl (Dumbbell)
4 Sets
-
3B
Skull Crusher (Dumbbell)
4 Sets
-
4
Preacher Curl (Dumbbell)
3 Sets
-
5
Concentration Curl
3 Sets
-
6
Tricep Extension (Cable)
4 Sets
-
7
Preacher Curl (Dumbbell)
3 Sets
-
8
Wrist Curls
3 Sets
-