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Pdot’s Hypertrophy Guide

by pdot2op

Program Description

Full-body eod hypertrophy split built for precision. Prioritizes weak points, best-in-class exercises, 2–3x/week frequency, and zero bs. 2 sets taken to or proximity of failure (warm-up sets not included) Made for lifters who train with intent — not just on for those on a trend. Bro-science roots, kinesiology brain. Built by Pdot for real muscle.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2025 03:52
  • Last Edited
    Jul 11, 2025 07:52

Summary

Unlock your muscle-building potential with Pdot’s Hypertrophy Guide, an 18-week program designed for dedicated lifters looking to maximize their gains. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises that target all major muscle groups. Each session is crafted to push your limits, combining proven techniques with progressive overload to ensure you see real results. Whether you’re a seasoned athlete or just starting out, this program will empower you to sculpt your physique and achieve your fitness goals.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Lat Adduction
2
-
2
Incline Chest Press (Machine)
2
-
3
JM Press (Smith Machine)
2
-
4
T-Bar Row
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Lateral Raise (Cable)
2
-
8
Pendulum Squat
2
-
9
Leg Curl
2
-
10
Sumo Deadlift (Barbell)
2
-
11
Standing Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Hip Adductor (Machine)
2
-
14
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Straight-Arm Pulldown
2
-
2
Seated High-to-Low Cable Fly
2
-
3
Tricep Extension (Cable)
2
-
4
Shoulder Press (Machine)
2
-
5
Kelso Shrug
2
-
6
Bicep Curl (Machine)
2
-
7
Reverse Pec Deck
2
-
8
Hack Squat
2
-
9
Single-Leg Leg Curl
2
-
10
Hip Thrust (Machine)
2
-
11
Seated Calf Raise
2
-
12
Abs Crunch (Machine)
2
-
13
Lateral Raise (Cable)
2
-
14
Hammer Curl Rope
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Hip Adductor (Machine)
2
-
3
Calf Raise (Machine)
2
-
4
Seated Front Raise
2
-
5
Cable Low Row
2
-
6
Shrug (Barbell)
2
-
7
Lateral Raise (Machine)
2
-
8
Leg Extension
2
-
9
Overhead Tricep Extension (Cable)
2
-
10
Bicep Curl (Machine)
2
-
11
Incline Hammer Curl (Dumbbell)
2
-
12
Cable Crunch
2
-
13
Back Extension (Weighted)
2
-
14
Incline Hammer Curl (Dumbbell)
2
-
15
Sumo Deadlift (Barbell)
2
-
Week 1
1 / 18 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
-
2
Hip Adductor (Machine)
2 Sets
-
3
Calf Raise (Machine)
2 Sets
-
4
Seated Front Raise
2 Sets
-
5
Cable Low Row
2 Sets
-
6
Shrug (Barbell)
2 Sets
-
7
Lateral Raise (Machine)
2 Sets
-
8
Leg Extension
2 Sets
-
9
Overhead Tricep Extension (Cable)
2 Sets
-
10
Bicep Curl (Machine)
2 Sets
-
11
Incline Hammer Curl (Dumbbell)
2 Sets
-
12
Cable Crunch
2 Sets
-
13
Back Extension (Weighted)
2 Sets
-
14
Incline Hammer Curl (Dumbbell)
2 Sets
-
15
Sumo Deadlift (Barbell)
2 Sets
-
Day 1
1
Unilateral Cable Lat Adduction
2 Sets
-
2
Incline Chest Press (Machine)
2 Sets
-
3
JM Press (Smith Machine)
2 Sets
-
4
T-Bar Row
2 Sets
-
5
Single Arm Rear Delt Cable Fly
2 Sets
-
6
Preacher Curl (Dumbbell)
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Pendulum Squat
2 Sets
-
9
Leg Curl
2 Sets
-
10
Sumo Deadlift (Barbell)
2 Sets
-
11
Standing Calf Raise
2 Sets
-
12
Abs Crunch (Machine)
2 Sets
-
13
Hip Adductor (Machine)
2 Sets
-
14
Hammer Curl (Dumbbell)
2 Sets
-
Day 2
1
Cable Straight-Arm Pulldown
2 Sets
-
2
Seated High-to-Low Cable Fly
2 Sets
-
3
Tricep Extension (Cable)
2 Sets
-
4
Shoulder Press (Machine)
2 Sets
-
5
Kelso Shrug
2 Sets
-
6
Bicep Curl (Machine)
2 Sets
-
7
Reverse Pec Deck
2 Sets
-
8
Hack Squat
2 Sets
-
9
Single-Leg Leg Curl
2 Sets
-
10
Hip Thrust (Machine)
2 Sets
-
11
Seated Calf Raise
2 Sets
-
12
Abs Crunch (Machine)
2 Sets
-
13
Lateral Raise (Cable)
2 Sets
-
14
Hammer Curl Rope
2 Sets
-