logo
BoostcampPNG

Flay Program (4 Day)

by isaac B.
1 athletes joined

Program Description

Get big!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 05, 2025 06:24
  • Last Edited
    Jun 18, 2025 09:52

Summary

The Flay Program is a comprehensive 16-week training regimen designed for dedicated lifters looking to maximize their strength and muscle gains. With four focused workout days each week, this program combines a variety of dumbbell, machine, and cable exercises targeting all major muscle groups. Expect to engage in intense sessions featuring movements like the Incline Bench Press and Hack Squat, carefully structured to push your limits and enhance your performance. Get ready to transform your physique and build the strength you've always wanted!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Pec Deck (Machine)
2 Sets
8-12 Reps
-
3
Lat Pulldown
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Hack Squat
5 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Hamstring Curl
1 Set
8-20 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Reverse Pec Deck
2 Sets
8-12 Reps
-
7
Overhead Press (Machine)
2 Sets
6-10 Reps
-
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Seated Row (Cable)
2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Pec Deck (Machine)
2 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-20 Reps
-
4
Reverse Pec Deck
2 Sets
8-12 Reps
-
5
Hack Squat
5 Sets
6-10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
7
Hamstring Curl
1 Set
8-20 Reps
-