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by Lauri tiensuu
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Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 08:55
  • Last Edited
    Feb 24, 2026 03:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
11.3%
Hamstrings
11.3%
Chest
9.7%
Biceps
9.7%
Front Delts
8.9%
Upper Back
8.1%
Triceps
8.1%
Lats
5.6%
Forearms
3.2%
Middle Delts
3.2%
Abs
2.4%
Calves
1.6%
Adductors
1.6%
Rear Delts
0.8%
Abductors
0.8%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
12 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
10 reps
RPE 8
3
Single Arm Iso Row
1
12 reps
RPE 9
4
Dip (Assisted)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
1
10 reps
RPE 8.5
6
Incline Bench Press (Smith Machine)
1
10 reps
RPE 7.5
7
Close Grip Bench Press (Smith Machine)
1
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 7
9
Upright Row (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
8 reps
RPE 7.5
2
Leg Extension
1
12 reps
RPE 9.5
3
Leg Press (45 Degrees)
1
10 reps
RPE 8
4
Calf Raise (Machine)
1
8 reps
RPE 9.5
5
Belt Squat
1
1
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Single Arm Iso Row
1
-
3
Bicep Curl (Cable)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Bicep Curl (Machine)
1
-
6
Pec Deck (Machine)
1
-
7
Tricep Pushdown (Cable)
1
-
8
Lying Pullover (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Curl
1
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
-
5
Hip Adductor (Machine)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
12 Reps
@10
2
Hammer Curl (Dumbbell)
1 Set
10 Reps
@8
3
Single Arm Iso Row
1 Set
12 Reps
@9
4
Dip (Assisted)
1 Set
10 Reps
@6
5
Tricep Pushdown (Cable)
1 Set
10 Reps
@8.5
6
Incline Bench Press (Smith Machine)
1 Set
10 Reps
@7.5
7
Close Grip Bench Press (Smith Machine)
1 Set
10 Reps
@8
8
Lateral Raise (Cable)
1 Set
10 Reps
@7
9
Upright Row (Cable)
1 Set
-
Day 2
1
Clean Deadlift
1 Set
8 Reps
@7.5
2
Leg Extension
1 Set
12 Reps
@9.5
3
Leg Press (45 Degrees)
1 Set
10 Reps
@8
4
Calf Raise (Machine)
1 Set
8 Reps
@9.5
5
Belt Squat
1 Set
1 Set
10 Reps
@10
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
-
2
Single Arm Iso Row
1 Set
-
3
Bicep Curl (Cable)
1 Set
-
4
Hammer Curl (Dumbbell)
1 Set
-
5
Bicep Curl (Machine)
1 Set
-
6
Pec Deck (Machine)
1 Set
-
7
Tricep Pushdown (Cable)
1 Set
-
8
Lying Pullover (Cable)
1 Set
-
Day 4
1
Belt Squat
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Leg Curl
1 Set
-
4
Split Squat Front Foot Elevated (Smith Machine)
1 Set
-
5
Hip Adductor (Machine)
1 Set
-