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Alfie's Upper Lower

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Program Description

To be Arthur Morgan

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 11, 2026 09:55
  • Last Edited
    Jan 11, 2026 11:50
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.8%
Upper Back
9.8%
Chest
7.8%
Triceps
7.8%
Forearms
7.8%
Hamstrings
5.9%
Abs
5.9%
Lower Back
5.9%
Rear Delts
5.9%
Calves
3.9%
Adductors
3.9%
Quadriceps
3.9%
Glutes
3.9%
Abductors
3.9%
Lats
3.9%
Biceps
3.9%
Middle Delts
3.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Kelso Shrug (Chest Supported)
2
-
4
Wide Grip Lat Pulldown
2
-
5
Front raise (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Single Arm Tricep Extension (Cable)
2
-
9
Single Arm Preacher Curl
1
-
10
Reverse Bicep Curl (Cable
1
-
11
Single Armed Wrist Curls (Cable)
1
-
12
Reverse Wrist Curls (Seated)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
-
2
Leg Curl
2
-
3
Abs Crunch (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Leg Extension
2
-
6
Back Extension (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Hip Abductor (Legs Pushed Outwards)
2
-
Week 1
1 / 18 Weeks
Day 2
1
Calf Raise (Machine)
2 Sets
-
2
Leg Curl
2 Sets
-
3
Abs Crunch (Machine)
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Leg Extension
2 Sets
-
6
Back Extension (Machine)
2 Sets
-
7
Hip Thrust (Machine)
2 Sets
-
8
Hip Abductor (Legs Pushed Outwards)
2 Sets
-
Day 4
1
Calf Raise (Machine)
2 Sets
-
2
Leg Curl
2 Sets
-
3
Abs Crunch (Machine)
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Leg Extension
2 Sets
-
6
Back Extension (Machine)
2 Sets
-
7
Hip Thrust (Machine)
2 Sets
-
8
Hip Abductor (Legs Pushed Outwards)
2 Sets
-
Day 1
1
Chest Fly (Machine)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Kelso Shrug (Chest Supported)
2 Sets
-
4
Wide Grip Lat Pulldown
2 Sets
-
5
Front raise (Cable)
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Rear Delt Fly (Cable)
2 Sets
-
8
Single Arm Tricep Extension (Cable)
2 Sets
-
9
Single Arm Preacher Curl
1 Set
-
10
Reverse Bicep Curl (Cable
1 Set
-
11
Single Armed Wrist Curls (Cable)
1 Set
-
12
Reverse Wrist Curls (Seated)
1 Set
-
Day 3
1
Chest Fly (Machine)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Kelso Shrug (Chest Supported)
2 Sets
-
4
Wide Grip Lat Pulldown
2 Sets
-
5
Front raise (Cable)
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Rear Delt Fly (Cable)
2 Sets
-
8
Single Arm Tricep Extension (Cable)
2 Sets
-
9
Single Arm Preacher Curl
1 Set
-
10
Reverse Bicep Curl (Cable
1 Set
-
11
Single Armed Wrist Curls (Cable)
1 Set
-
12
Reverse Wrist Curls (Seated)
1 Set
-