Program Description
Muscle-Building
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout20 minutes
- CreatedSep 16, 2025 01:04
- Last EditedSep 24, 2025 04:13
Summary
Unleash your potential with the 8/EAF program, an intense 8-week training journey designed to sculpt your chest, triceps, shoulders, and legs. Committing to six days a week, you'll engage in a variety of exercises, including dumbbell bench presses and machine shoulder presses, ensuring a well-rounded approach to strength and hypertrophy. Each workout is meticulously crafted to challenge your limits, helping you build muscle and improve your overall fitness. Get ready to transform your physique and elevate your performance in just two months!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Upper Back
11.9%
Biceps
11.9%
Chest
9.3%
Front Delts
9.3%
Lats
8.8%
Quadriceps
7.8%
Middle Delts
6.5%
Hamstrings
5.7%
Glutes
5.2%
Abductors
3.1%
Calves
2.6%
Forearms
1.6%
Adductors
1%
Abs
0.8%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Chest Fly (Dumbbell)4 Sets
8 Reps
-
4
Seated Dip (Machine)4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)4 Sets
8 Reps
-
6
Overhead Extension (Dumbbell)4 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
Day 3
1
Shoulder Press (Machine)4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
3
Shrug (Dumbbell)4 Sets
12 Reps
-
4
Leg Extension4 Sets
8 Reps
-
5
Leg Press4 Sets
8 Reps
-
6
Squat (Barbell)4 Sets
8 Reps
-
7
Leg Curl4 Sets
8 Reps
-
8
Hip Abductor (Machine)4 Sets
8 Reps
-
9
Calf Raise (Machine)4 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Chest Fly (Dumbbell)4 Sets
8 Reps
-
4
Seated Dip (Machine)4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)4 Sets
8 Reps
-
6
Overhead Press (Dumbbell)4 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
Day 5
1
Lat Pulldown4 Sets
8 Reps
-
2
Seated Row (Cable)4 Sets
8 Reps
-
3
T-Bar Row4 Sets
8 Reps
-
4
Dumbbell Row4 Sets
8 Reps
-
5
Bicep Curl (Barbell)4 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)4 Sets
12 Reps
-
Day 2
1
Lat Pulldown4 Sets
8 Reps
-
2
Seated Row (Cable)4 Sets
8 Reps
-
3
T-Bar Row4 Sets
8 Reps
-
4
Dumbbell Row4 Sets
8 Reps
-
5
Bicep Curl (Barbell)4 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)4 Sets
12 Reps
-
Day 6
1
Shoulder Press (Machine)4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
3
Shrug (Dumbbell)4 Sets
12 Reps
-
4
Leg Extension4 Sets
8 Reps
-
5
Leg Press4 Sets
8 Reps
-
6
Squat (Barbell)4 Sets
8 Reps
-
7
Leg Curl4 Sets
8 Reps
-
8
Hip Abductor (Machine)4 Sets
8 Reps
-
9
Calf Raise (Machine)4 Sets
12 Reps
-