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BoostcampPNG

Upper/Lower/sarms

by xRexii
1 athletes joined

Program Description

N/A

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 27, 2024 03:28
  • Last Edited
    Dec 18, 2024 05:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
6-12 reps
RPE 9
3
Shoulder Press (Machine)
3
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Chest Fly (Machine)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
10-15 reps
-
5
Lying Leg Curl
3
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-15 reps
-
2
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Cable)
4
12-15 reps
-
4
Single Arm Pushdown
3
8-15 reps
-
5
Bicep Curl (EZ Bar)
2
6-12 reps
-
6A
Lateral Raise (Dumbbell)
2
-
7A
Bayesian Curl
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Face Pull
3
12-20 reps
-
7
Hammer Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 6
1
Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Single-Leg Leg Curl
3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
7
Abs Crunch (Machine)
3 Sets
AMRAP
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
5-10 Reps
-
4
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
6
Face Pull
3 Sets
12-20 Reps
-
7
Hammer Curl
3 Sets
8-12 Reps
-
Day 4
1
Cardio
1 Set
60 mins
-
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
-
2
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
3
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
-
4
Single Arm Pushdown
3 Sets
8-15 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
-
6A
Lateral Raise (Dumbbell)
2 Sets
-
7A
Bayesian Curl
2 Sets
8-15 Reps
-
8A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Lying Leg Curl
3 Sets
10-12 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Lat Pulldown
3 Sets
6-12 Reps
@9
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@9