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Jacked n Stacked Formula

by SKGaiseric

Program Description

This Upper/Lower & Arms program is good for anyone wanting to continue their hypertrophy training without having to sacrifice the big 3 movements. Although its not a strength program per say it will still help you get stronger in a general sense.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2025 12:34
  • Last Edited
    Jul 14, 2025 06:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
60%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
63%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
65%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
65%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
68%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
71%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
71%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
74%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
76%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
78%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
81%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
84%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
85%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
86%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
88%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Preacher Curls (Dumbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Decline Sit Ups
3
12-15 reps
-
5
Hammer Curls
3
8-12 reps
-
6
Neck Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
68%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
71%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
74%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
74%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
76%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
78%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
79%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
81%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
84%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
85%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
86%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
87%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
87%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
88%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
89%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
8-15 reps
-
4
Barbell Row
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Leg Extensions
3
8-12 reps
-
7
Neck Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
60%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
63%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
65%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
65%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
68%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
71%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
71%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
74%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
76%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
78%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
81%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
84%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
3 reps
85%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
3 reps
86%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
3 reps
88%
-
2
Rear Delt Fly (Dumbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Extension
3
8-12 reps
-
4A
Decline Sit Ups
3
12-15 reps
-
4B
Hammer Curls
3
8-12 reps
-
5
Lateral Raise
3
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
7
Neck Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
68%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
71%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
74%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
74%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
76%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
78%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
79%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
81%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
84%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
86%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
87%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
87%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
88%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
89%
-
2
Standing Calves Raises
3
8-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Leg Extensions
3
8-12 reps
-
5
Leg Curls
3
8-12 reps
-
6
Decline Sit Ups
3
12-15 reps
-
7
Neck Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Bicep Curl (EZ Bar)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
60%
-
2
Rear Delt Fly (Dumbell)
3 Sets
10-15 Reps
-
3A
Preacher Curls (Dumbell)
3 Sets
8-12 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Decline Sit Ups
3 Sets
12-15 Reps
-
5
Hammer Curls
3 Sets
8-12 Reps
-
6
Neck Curl
3 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
9 Reps
9 Reps
68%
-
2
Standing Calves Raises
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
-
4
Barbell Row
3 Sets
8-12 Reps
-
5
Leg Curls
3 Sets
8-12 Reps
-
6
Leg Extensions
3 Sets
8-12 Reps
-
7
Neck Extension
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
60%
-
2
Rear Delt Fly (Dumbell)
3 Sets
10-15 Reps
-
3A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Tricep Extension
3 Sets
8-12 Reps
-
4A
Decline Sit Ups
3 Sets
12-15 Reps
-
4B
Hammer Curls
3 Sets
8-12 Reps
-
5
Lateral Raise
3 Sets
8-12 Reps
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
15-20 Reps
-
7
Neck Curl
3 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
9 Reps
9 Reps
68%
-
2
Standing Calves Raises
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Leg Extensions
3 Sets
8-12 Reps
-
5
Leg Curls
3 Sets
8-12 Reps
-
6
Decline Sit Ups
3 Sets
12-15 Reps
-
7
Neck Extension
3 Sets
12-15 Reps
-
Day 5
1
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
4
Tricep Extension (Cable)
2 Sets
8-12 Reps
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5
Hammer Curl
2 Sets
8-12 Reps
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6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
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7
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
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