logo
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
    Jul 13, 2025 08:42

Summary

Unlock your potential with the Mixed program, a comprehensive 16-week training plan designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, and arms, utilizing both machines and free weights. This program not only builds strength but also enhances muscle definition and endurance, ensuring you achieve a balanced physique. Get ready to challenge yourself and see real results as you progress through this dynamic and effective routine!
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
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 Curl (Dumbbell)
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 Curl (Dumbbell)
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 Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Single 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
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
Single Arm Tricep Extension (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Single 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
Single Arm Tricep Extension (Cable)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Single Leg Press
1
-
7
Leg Extension
1
-
8
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 Curl (Dumbbell)
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 Curl (Dumbbell)
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 Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Hip Adductor (Machine)
1
-
3
Hack Squat
1
-
4
Leg Extension
1
-
5
Lying Leg Curl
1
-
6
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 Extension
1
-
5
Lying Leg Curl
1
-
6
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 Extension
1
-
5
Lying Leg Curl
1
-
6
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
Single Arm Tricep Extension (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
Single Arm Tricep Extension (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
Single Arm Tricep Extension (Cable)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
Standing Calf Raise
1
-
Week 1
1 / 16 Weeks
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 Curl (Dumbbell)
1 Set
-
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 Curl (Dumbbell)
1 Set
-
Day 4
1
Lateral Raise (Machine)
2 Sets
-
2
Hip Adductor (Machine)
1 Set
-
3
Hack Squat
1 Set
-
4
Leg Extension
1 Set
-
5
Lying Leg Curl
1 Set
-
6
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
Single Arm Tricep Extension (Cable)
1 Set
-
6
Overhead Tricep Extension (Cable)
1 Set
-
7
Standing Calf Raise
1 Set
-
Day 2
1
Shoulder Press (Machine)
1 Set
-
2
Lateral Raise (Machine)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
1 Set
-
4
Overhead Tricep Extension (Cable)
1 Set
-
5
Hip Adductor (Machine)
1 Set
-
6
Single Leg Press
1 Set
-
7
Leg Extension
1 Set
-
8
Standing Calf Raise
1 Set
-