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Hypertrophy Destruction V2

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Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 10, 2025 01:07
  • Last Edited
    Jun 18, 2025 07:56

Summary

Unleash your muscle-building potential with the **Hypertrophy Destruction V2** program! Over 18 weeks, you’ll engage in 5 intense workouts each week, targeting major muscle groups through a balanced mix of compound and isolation exercises. This program is designed for those ready to push their limits, featuring exercises like Wide Grip Pull-Ups, Incline Bench Press, and T-Bar Rows, all tailored to maximize hypertrophy and strength gains. Equip yourself with a full gym and get ready to transform your physique!
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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
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Upright Row (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Seated Dumbbell Curl
3
6-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Seated Calf Raise
1
15-20 reps
-
3
Wrist Curls
3
10-15 reps
-
4
Decline Crunch
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Wide Grip Pull-Up
3 Sets
8-12 Reps
-
2
T-Bar Row
3 Sets
6-8 Reps
-
3
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
10-15 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
10-15 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
3 Sets
10-15 Reps
-
4
Upright Row (Cable)
3 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Hack Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Seated Dumbbell Curl
3 Sets
6-12 Reps
-
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
Day 5
1
Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Seated Calf Raise
1 Set
15-20 Reps
-
3
Wrist Curls
3 Sets
10-15 Reps
-
4
Decline Crunch
3 Sets
8-12 Reps
-