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BoostcampPNG

frasers ulr/pplr

by fraser C.
1 athletes joined
5.0
(1 rating)

Program Description

to get strong

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 25, 2026 02:21
  • Last Edited
    Jan 25, 2026 07:39
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.9%
Triceps
10.5%
Hamstrings
9%
Lats
8.3%
Upper Back
8.3%
Front Delts
7.9%
Chest
7.5%
Quadriceps
6%
Glutes
6%
Forearms
5.6%
Middle Delts
5.3%
Abs
4.5%
Calves
3%
Adductors
3%
Abductors
1.5%
Lower Back
1.5%
Rear Delts
1.1%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Shoulder Press (Machine)
2
-
3
Reverse Curl (Barbell)
2
-
4
Tricep Extension (Cable)
2
-
5
Lateral Raise (Cable)
1
-
6
Lat Pulldown
2
-
7
Single Arm Iso Row
1
-
8
T-Bar Row
2
-
9
Chest Fly (Machine)
2
-
10
Incline Bench Press (Smith Machine)
1
-
11
JM Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
-
2
Shoulder Press (Machine)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
2
-
6
Lateral Raise (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
-
2
Face Away Cable Curl
1
-
3
Reverse Curl (Barbell)
2
-
4
Lat Pulldown
2
-
5
Chest Supported Row (Machine)
2
-
6
T-Bar Row
2
-
7
Wrist Curls
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Stiff Leg Deadlift
2
-
4
Standing Calf Raise
2
-
5
Leg Extension
2
-
6
Abs Crunch (Machine)
2
-
7
Hip Adductor (Machine)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Preacher Curl (Dumbbell)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Reverse Curl (Barbell)
2 Sets
-
4
Tricep Extension (Cable)
2 Sets
-
5
Lateral Raise (Cable)
1 Set
-
6
Lat Pulldown
2 Sets
-
7
Single Arm Iso Row
1 Set
-
8
T-Bar Row
2 Sets
-
9
Chest Fly (Machine)
2 Sets
-
10
Incline Bench Press (Smith Machine)
1 Set
-
11
JM Press
1 Set
-
Day 2
1
Leg Curl
2 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Standing Calf Raise
2 Sets
-
5
Leg Extension
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Hip Adductor (Machine)
2 Sets
-
Day 3
No exercises added to this day
Day 4
1
Tricep Extension (Cable)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Incline Bench Press (Smith Machine)
2 Sets
-
4
Chest Fly (Machine)
2 Sets
-
5
JM Press
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
Day 6
No exercises added to this day
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
-
2
Face Away Cable Curl
1 Set
-
3
Reverse Curl (Barbell)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
6
T-Bar Row
2 Sets
-
7
Wrist Curls
1 Set
-
Day 7
1
Leg Curl
2 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Stiff Leg Deadlift
2 Sets
-
4
Standing Calf Raise
2 Sets
-
5
Leg Extension
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Hip Adductor (Machine)
2 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
fraser C.Age 17, Man
a month ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
amazing program