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BoostcampPNG

The ultimate upper lower final form

by Chokiuwu
1 athletes joined

Program Description

Ahd

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 20, 2026 07:45
  • Last Edited
    Mar 15, 2026 11:50
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.8%
Triceps
9.8%
Quadriceps
9.1%
Hamstrings
9.1%
Front Delts
7.6%
Lats
7.6%
Upper Back
7.6%
Chest
7.5%
Glutes
6.1%
Forearms
5.9%
Abs
5.2%
Calves
4.4%
Middle Delts
3.8%
Lower Back
1.5%
Rear Delts
1.5%
Abductors
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
2
6 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 9.5
7
Wrist Curls
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
2
6 reps
RPE 9.5
6
Abs Crunch (Machine)
2
6 reps
RPE 9.5
7
Wrist Curls
2
6 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
3
Leg Extension
2
6 reps
RPE 9.5
4
Leg Curl
2
6 reps
RPE 9.5
5
Standing Calf Raise
3
6 reps
RPE 9.5
6
Abs Crunch (Machine)
3
6 reps
RPE 9.5
7
Reverse Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
3
6 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 9.5
2
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9.5
4
T-Bar Row
2
7 reps
RPE 9.5
5
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
6
Lateral Raise (Machine)
2
6 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
8
JM Press
1
-
9
Preacher Curl (Dumbbell)
3
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Pendulum Squat
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Extension
2
-
3
Leg Curl
2
-
4
Pendulum Squat
2
-
5
Standing Calf Raise
2
-
6
Abs Crunch (Machine)
2
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Machine)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
Bicep Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Chest Supported Row (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Machine)
2
-
8
Tricep Pushdown (Cable)
2
-
9
JM Press
1
-
10
Bicep Curl (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
2 Sets
6 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@9.5
3
Leg Extension
2 Sets
6 Reps
@9.5
4
Leg Curl
2 Sets
6 Reps
@9.5
5
Standing Calf Raise
2 Sets
6 Reps
@9.5
6
Abs Crunch (Machine)
2 Sets
6 Reps
@9.5
7
Wrist Curls
2 Sets
6 Reps
@9.5
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Curl
2 Sets
-
4
Pendulum Squat
2 Sets
-
5
Standing Calf Raise
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-
Day 2
1
Bench Press (Barbell)
2 Sets
6 Reps
@9.5
2
Wide Grip Lat Pulldown
2 Sets
6 Reps
@9.5
3
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9.5
4
T-Bar Row
2 Sets
7 Reps
@9.5
5
Chest Supported Row (Machine)
1 Set
6 Reps
@9.5
6
Lateral Raise (Machine)
2 Sets
6 Reps
@9.5
7
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9.5
8
JM Press
1 Set
-
9
Preacher Curl (Dumbbell)
3 Sets
6 Reps
@9.5
Day 4
1
Chest Fly (Machine)
2 Sets
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Incline Bench Press (Smith Machine)
2 Sets
-
4
T-Bar Row
2 Sets
-
5
Chest Supported Row (Machine)
1 Set
-
6
Shoulder Press (Machine)
1 Set
-
7
Lateral Raise (Machine)
2 Sets
-
8
Tricep Pushdown (Cable)
2 Sets
-
9
JM Press
1 Set
-
10
Bicep Curl (Dumbbell)
3 Sets
-