Program Description
Build muscle lose fat
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMar 19, 2026 05:14
- Last EditedMar 23, 2026 01:05
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Triceps
12.9%
Lats
11%
Front Delts
11%
Chest
11%
Biceps
9.2%
Rear Delts
8.3%
Middle Delts
6.4%
Quadriceps
3.7%
Hamstrings
3.7%
Forearms
2.8%
Glutes
2.5%
Adductors
1.2%
Abductors
1.2%
Calves
1.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Lateral Raise (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Single Arm Iso Row
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Straight Arm Pulldown
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Rear Delt Fly (Cable)
3
-
3
Tricep Rope Push Down (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Face Pull
3
-
6
Cable Crossover
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Shoulder Press (Machine)
3
-
3
Bicep Curl (Machine)
3
-
4
Barbell Row
3
-
5
Lateral Raise (Cable)
3
-
6
Lat Pulldown (Single Arm)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Reverse Pec Deck
3
-
3
Tricep Extension (Cable)
3
-
4
Incline Chest Press (Machine)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Incline Chest Fly (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown3 Sets
-
2
Lateral Raise (Machine)3 Sets
-
3
Bicep Curl (Machine)3 Sets
-
4
Single Arm Iso Row3 Sets
-
5
Bicep Curl (Dumbbell)3 Sets
-
6
Straight Arm Pulldown3 Sets
-
Day 2
1
Pec Deck (Machine)3 Sets
-
2
Rear Delt Fly (Cable)3 Sets
-
3
Tricep Rope Push Down (Cable)3 Sets
-
4
Incline Chest Press (Machine)3 Sets
-
5
Face Pull3 Sets
-
6
Cable Crossover3 Sets
-
Day 3
1
Pendulum Squat3 Sets
-
2
Hip Adductor (Machine)2 Sets
-
3
Hip Abductor (Machine)2 Sets
-
4
Leg Curl3 Sets
-
5
Leg Extension3 Sets
-
6
Standing Calf Raise2 Sets
-
Day 4
1
Lat Pulldown3 Sets
-
2
Shoulder Press (Machine)3 Sets
-
3
Bicep Curl (Machine)3 Sets
-
4
Barbell Row3 Sets
-
5
Lateral Raise (Cable)3 Sets
-
6
Lat Pulldown (Single Arm)3 Sets
-
Day 5
1
Pec Deck (Machine)3 Sets
-
2
Reverse Pec Deck3 Sets
-
3
Tricep Extension (Cable)3 Sets
-
4
Incline Chest Press (Machine)3 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
-
6
Incline Chest Fly (Dumbbell)3 Sets
-