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BoostcampPNG

Full Body 3 day

by William S.
2 athletes joined

Program Description

Full Body 3 days basic machine based program

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 06:46
  • Last Edited
    Jan 03, 2026 08:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Biceps
9.2%
Front Delts
8%
Upper Back
8%
Chest
6.9%
Hamstrings
6.9%
Quadriceps
6.9%
Rear Delts
6.9%
Calves
6.9%
Glutes
5.7%
Middle Delts
5.7%
Lats
4.6%
Forearms
3.4%
Lower Back
2.3%
Abs
2.3%
Abductors
2.3%
Adductors
2.3%
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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
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-15 reps
-
2
Lat Pulldown (Single Arm)
2
6-15 reps
-
3
Leg Curl
2
6-15 reps
-
4
Leg Extension
2
6-15 reps
-
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
-
6
Bicep Curl (Cable)
2
6-15 reps
-
7
Y Raise
2
6-
-
8
Standing Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
6-15 reps
-
2
Chest Supported Row (Machine)
2
6-15 reps
-
3
Hack Squat
2
6-15 reps
-
4
Romanian Deadlift (Barbell)
2
6-15 reps
-
5
Bicep Curl (Machine)
2
6-15 reps
-
6
Overhead Tricep Extension (Cable)
2
6-15 reps
-
7
Lateral Raise (Cable)
2
6-15 reps
-
8
Seated Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6-15 reps
-
2
Hip Adductor (Machine)
2
6-15 reps
-
3
Rear Delt Fly (Cable)
2
6-15 reps
-
4
Dip (Weighted)
2
6-15 reps
-
5
Hammer Curl (Cable)
2
6-15 reps
-
6
Tricep Pushdown (Cable)
2
6-15 reps
-
7
Lateral Raise (Dumbbell)
2
6-15 reps
-
8
Standing Calf Raise
2
6-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
2
Lat Pulldown (Single Arm)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
3
Leg Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
4
Leg Extension
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
7
Y Raise
1 Set
1 Set
6-
6-
-
-
8
Standing Calf Raise
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
Day 2
1
Chest Fly (Dumbbell)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
3
Hack Squat
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
5
Bicep Curl (Machine)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
7
Lateral Raise (Cable)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
8
Seated Calf Raise
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
Day 3
1
Hip Abductor (Machine)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
2
Hip Adductor (Machine)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
3
Rear Delt Fly (Cable)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
4
Dip (Weighted)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-
8
Standing Calf Raise
1 Set
1 Set
6-15 Reps
6-15 Reps
-
-