logo
BoostcampPNG

Legs / Chest / Shoulders / Back

by Tom W.

Program Description

Bring your A Game. Each month focuses on two a week training of a certain body part. Month one, legs. Month two, chest. Month three, shoulders. Month four, back. Ensure you deload after 16 weeks to maximize recovery. Focus on quality form. Each day features an 8*5 set. Pick a weight that allows you to get eight reps on the first two or three sets but has you failing by reps 6 or 7 in the last two sets. If you manage to complete five sets of eight reps, increase the weight slightly next week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 09, 2025 07:39
  • Last Edited
    Dec 09, 2025 09:13
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14%
Triceps
14%
Upper Back
10.3%
Lats
8.3%
Chest
7%
Middle Delts
7%
Quadriceps
7%
Hamstrings
7%
Biceps
6.8%
Glutes
6.3%
Rear Delts
3.3%
Abs
2.4%
Forearms
2%
Calves
1.3%
Lower Back
1.3%
Abductors
1.1%
Adductors
1.1%
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
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
15 reps
-
6
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
15 reps
-
6
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
15 reps
-
6
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
15 reps
-
6
Leg Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
5
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
5
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
5
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
5
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Barbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Barbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Barbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Barbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Shoulder Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4
850 reps
8 reps
-
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4
850 reps
8 reps
-
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4
850 reps
8 reps
-
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4
850 reps
8 reps
-
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Cable)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Upright Row (Dumbbell)
3
20 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Cable)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Upright Row (Dumbbell)
3
20 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Cable)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Upright Row (Dumbbell)
3
20 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Cable)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Upright Row (Dumbbell)
3
20 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Leg Extension
3
20 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Leg Extension
3
20 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Leg Extension
3
20 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Leg Extension
3
20 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Bench Press (Dumbbell)
5
8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
-
2
Calf Raise (Leg Press)
3
50 reps
-
3
Hamstring Curl
3
15 reps
-
4
Squat (Smith Machine)
5
8 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Leg Extension
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
-
2
Rear Delt Fly (Machine)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Upright Row (Dumbbell)
3
20 reps
-
6
Shrug (Dumbbell)
3
15 reps
-
7
Seated Overhead Press (Dumbbell)
5
8 reps
-
8
Skull Crusher (Barbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Pull-Up (Bodyweight)
5
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Bent Over Row (Barbell)
5
15 reps
-
5
Bicep Curl (Cable)
3
20 reps
-
6
Incline Curl (Dumbbell)
3
20 reps
-
7
Straight Arm Pulldown
3
20 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
-
2
Chest Fly (Machine)
3 Sets
15 Reps
-
3
Bench Press (Dumbbell)
5 Sets
8 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
-
5
Push Up
3 Sets
10 Reps
-
Day 3
1
Seated Military Press (Barbell)
5 Sets
8 Reps
-
2
Rear Delt Fly (Cable)
3 Sets
20 Reps
-
3
Front Raise
3 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5
Shrug (Dumbbell)
3 Sets
15 Reps
-
6
Upright Row (Dumbbell)
3 Sets
20 Reps
-
7
Seated Overhead Press (Dumbbell)
5 Sets
8 Reps
-
8
Skull Crusher (Barbell)
3 Sets
15 Reps
-
Day 4
1
Lat Pulldown
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
5 Sets
8 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
4
Bent Over Row (Barbell)
5 Sets
15 Reps
-
5
Bicep Curl (Cable)
3 Sets
20 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
7
Straight Arm Pulldown
3 Sets
20 Reps
-
Day 1
1
Leg Press
5 Sets
8 Reps
-
2
Calf Raise (Leg Press)
3 Sets
50 Reps
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Squat (Smith Machine)
5 Sets
8 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
6
Leg Extension
3 Sets
20 Reps
-
Day 5
1
Leg Press
5 Sets
8 Reps
-
2
Calf Raise (Leg Press)
3 Sets
50 Reps
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Squat (Smith Machine)
5 Sets
8 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
6
Leg Extension
3 Sets
20 Reps
-