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BoostcampPNG

Full body c

by Gilles V.

Program Description

Easy program hits every muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 12:49
  • Last Edited
    Jan 07, 2026 01:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10%
Glutes
10%
Hamstrings
10%
Lats
10%
Upper Back
10%
Chest
8.6%
Front Delts
8.6%
Triceps
8.6%
Biceps
7.9%
Abs
5%
Adductors
2.9%
Middle Delts
2.9%
Lower Back
2.2%
Forearms
1.7%
Rear Delts
1.4%
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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
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Squat (Barbell)
4
-
3
Lat Pulldown
4
-
4
Romanian Deadlift (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Preacher Curl (Machine)
2
-
8
Tricep Extension (Cable)
2
-
9
Chest Fly (Machine)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Squat (Barbell)
4 Sets
-
3
Lat Pulldown
4 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Preacher Curl (Machine)
2 Sets
-
8
Tricep Extension (Cable)
2 Sets
-
9
Chest Fly (Machine)
2 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Squat (Barbell)
4 Sets
-
3
Lat Pulldown
4 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Preacher Curl (Machine)
2 Sets
-
8
Tricep Extension (Cable)
2 Sets
-
9
Chest Fly (Machine)
2 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
-
2
Squat (Barbell)
4 Sets
-
3
Lat Pulldown
4 Sets
-
4
Romanian Deadlift (Dumbbell)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Preacher Curl (Machine)
2 Sets
-
8
Tricep Extension (Cable)
2 Sets
-
9
Chest Fly (Machine)
2 Sets
-