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BoostcampPNG

Mixed

by ZaYYo
1 athletes joined
5.0
(1 rating)

Program Description

Everything 2x week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 20, 2025 07:13
  • Last Edited
    May 19, 2025 11:58
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Lying Leg Curl
1
-
7
Romanian Deadlift (Barbell)
1
-
8
Leg Curl
1
-
9
Alternating Dumbbell Curl
1
-
10
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Lying Leg Curl
1
-
7
Romanian Deadlift (Barbell)
1
-
8
Leg Curl
1
-
9
Alternating Dumbbell Curl
1
-
10
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Lying Leg Curl
1
-
7
Romanian Deadlift (Barbell)
1
-
8
Leg Curl
1
-
9
Alternating Dumbbell Curl
1
-
10
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Lying Leg Curl
1
-
7
Romanian Deadlift (Barbell)
1
-
8
Leg Curl
1
-
9
Alternating Dumbbell Curl
1
-
10
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Lying Leg Curl
1
-
7
Romanian Deadlift (Barbell)
1
-
8
Leg Curl
1
-
9
Alternating Dumbbell Curl
1
-
10
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Wide Grip Lat Pulldown
1
-
3
Chest Supported Row (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Leg Curl
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Pushdown (Cable)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Hip Adductor (Machine)
1
-
5
Hack Squat
1
-
6
Leg Press
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Pushdown (Cable)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Hip Adductor (Machine)
1
-
5
Hack Squat
1
-
6
Leg Press
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Pushdown (Cable)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Hip Adductor (Machine)
1
-
5
Hack Squat
1
-
6
Leg Press
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Pushdown (Cable)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Hip Adductor (Machine)
1
-
5
Hack Squat
1
-
6
Leg Press
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Tricep Pushdown (Cable)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Hip Adductor (Machine)
1
-
5
Hack Squat
1
-
6
Leg Press
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Hack Squat
1
-
7
Leg Press
1
-
8
Leg Extension
1
-
9
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Lat Pulldown (Neutral Grip)
1
-
5
Single Arm Row (Cable)
1
-
6
Standing Pullover (Cable)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Alternating Dumbbell Curl
1
-
9
Preacher Curls (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Hip Adductor (Machine)
1
-
4
Hack Squat
1
-
5
Leg Press
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Hip Adductor (Machine)
1
-
4
Hack Squat
1
-
5
Leg Press
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Hip Adductor (Machine)
1
-
4
Hack Squat
1
-
5
Leg Press
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Hip Adductor (Machine)
1
-
4
Hack Squat
1
-
5
Leg Press
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Hip Adductor (Machine)
1
-
4
Hack Squat
1
-
5
Leg Press
1
-
6
Leg Extension
1
-
7
Lying Leg Curl
1
-
8
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Press
1
-
5
Leg Extension
1
-
6
Lying Leg Curl
1
-
7
Single-Leg Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Pec Deck (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Cable Crossover
1
-
5
Tricep Pushdown (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Week 1
1 / 16 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Pec Deck (Machine)
1 Set
-
3
Cable Crossover
1 Set
-
4
Lat Pulldown (Neutral Grip)
1 Set
-
5
Single Arm Row (Cable)
1 Set
-
6
Standing Pullover (Cable)
1 Set
-
7
Rear Delt Fly (Dumbbell)
1 Set
-
8
Alternating Dumbbell Curl
1 Set
-
9
Preacher Curls (Machine)
1 Set
-
Day 1
1
T-Bar Row
1 Set
-
2
Wide Grip Lat Pulldown
1 Set
-
3
Chest Supported Row (Machine)
1 Set
-
4
Single Arm Iso Row
1 Set
-
5
Rear Delt Fly (Dumbbell)
1 Set
-
6
Romanian Deadlift (Barbell)
1 Set
-
7
Leg Curl
1 Set
-
8
Alternating Dumbbell Curl
1 Set
-
9
Preacher Curls (Machine)
1 Set
-
Day 2
1
Shoulder Press (Machine)
1 Set
-
2
Lateral Raise (Machine)
2 Sets
-
3
Tricep Pushdown (Cable)
1 Set
-
4
Overhead Tricep Extension (Cable)
1 Set
-
5
Hip Adductor (Machine)
1 Set
-
6
Hack Squat
1 Set
-
7
Leg Press
1 Set
-
8
Leg Extension
1 Set
-
9
Standing Calf Raise
1 Set
-
Day 4
1
Lateral Raise (Machine)
2 Sets
-
2
Hip Adductor (Machine)
1 Set
-
3
Hack Squat
1 Set
-
4
Leg Press
1 Set
-
5
Leg Extension
1 Set
-
6
Lying Leg Curl
1 Set
-
7
Single-Leg Leg Curl
1 Set
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Pec Deck (Machine)
1 Set
-
3
Chest Press (Machine)
1 Set
-
4
Cable Crossover
1 Set
-
5
Tricep Pushdown (Cable)
1 Set
-
6
Overhead Tricep Extension (Cable)
1 Set
-
7
Standing Calf Raise
1 Set
-