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BoostcampPNG

The Most 'Optimal' Exercises for EVERY Muscle TNF

by Roshen T.
12 athletes joined

Program Description

Push each set to 0-2 RIR. Split is P/P/L/R/U/L/R https://www.youtube.com/watch?v=b3cXkBk22ls

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2025 07:42
  • Last Edited
    Nov 16, 2025 09:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Front Delts
10.7%
Chest
10.2%
Upper Back
9.1%
Lats
8.1%
Quadriceps
8.1%
Hamstrings
7.1%
Middle Delts
6.1%
Calves
6.1%
Rear Delts
5.1%
Biceps
4.1%
Adductors
4.1%
Glutes
4.1%
Lower Back
2%
Abs
2%
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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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Pec Deck (Machine)
3
6-10 reps
-
3
Lateral Raise (Machine)
3
6-10 reps
-
4
JM Press (Smith Machine)
3
5-8 reps
-
5
Tricep Extension (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Pull-Up (Weighted)
2
6-12 reps
-
3
High To Low Row
2
5-8 reps
-
4
Reverse Pec Deck
2
5-8 reps
-
5
Preacher Curl (Machine)
3
6-12 reps
-
6
Seated Bicep Curl (Elbow Supported Machine)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-15 reps
-
2
Hack Squat
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Leg Curl
3
5-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-8 reps
-
2
Wide Grip Lat Pulldown
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Chest Supported Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Favourite Of The 2 Bicep Exercises
3
5-8 reps
-
7
Tricep Extension (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
5-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Extension
3
6-12 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Standing Calf Raise
3
5-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
JM Press (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
Day 2
1
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
High To Low Row
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Reverse Pec Deck
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Seated Bicep Curl (Elbow Supported Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
Day 3
1
Hip Adductor (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
2
Hack Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
Leg Extension
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Favourite Of The 2 Bicep Exercises
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
Day 5
1
Lying Hamstring Curl
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3
Leg Extension
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-