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BoostcampPNG

New split

by Kentaro M.
2 athletes joined

Program Description

Saveeurope

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 19, 2024 09:08
  • Last Edited
    Dec 04, 2024 05:09
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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
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
-
2
Single Arm Row (Cable)
2
-
3
Seated Wide-Grip Row (Cable)
2
-
4
Katana Extension
2
-
5
JM Press (Smith Machine)
2
-
6
Single Arm Tricep Extension (Cable)
1
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Leg Press
2
-
3
Hip Adductor (Machine)
3
-
4
Lying Leg Curl
2
-
5
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Chest Fly (Cable)
3
-
3
Bicep Curl (Cable)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Seated Wide-Grip Row (Cable)
2
-
3
Single Arm High Row (Cable)
1
-
4
Single Arm Row (Cable)
1
-
5
Rear Delt Fly (Cable)
2
-
6
Rear Delt Fly (Machine)
2
-
7
JM Press (Smith Machine)
2
-
8
Tricep Pushdown (Cable)
3
-
9
Katana Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
3
-
3
Lying Leg Curl
2
-
4
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Chest Press (Machine)
2
-
3
Incline Chest Fly (Dumbbell)
2
-
4
Lateral Raise (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Bicep Curl (Cable)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
-
2
Single Arm Row (Cable)
2 Sets
-
3
Seated Wide-Grip Row (Cable)
2 Sets
-
4
Katana Extension
2 Sets
-
5
JM Press (Smith Machine)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
1 Set
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 2
1
Leg Extension
3 Sets
-
2
Leg Press
2 Sets
-
3
Hip Adductor (Machine)
3 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Romanian Deadlift (Barbell)
1 Set
-
Day 3
1
Incline Chest Press (Machine)
2 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Bicep Curl (Cable)
2 Sets
-
4
Preacher Curl (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
Day 4
1
Wide Grip Lat Pulldown
1 Set
-
2
Seated Wide-Grip Row (Cable)
2 Sets
-
3
Single Arm High Row (Cable)
1 Set
-
4
Single Arm Row (Cable)
1 Set
-
5
Rear Delt Fly (Cable)
2 Sets
-
6
Rear Delt Fly (Machine)
2 Sets
-
7
JM Press (Smith Machine)
2 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-
9
Katana Extension
2 Sets
-
Day 5
1
Leg Extension
2 Sets
-
2
Leg Press
3 Sets
-
3
Lying Leg Curl
2 Sets
-
4
Romanian Deadlift (Barbell)
2 Sets
-
Day 6
1
Incline Chest Press (Machine)
1 Set
-
2
Chest Press (Machine)
2 Sets
-
3
Incline Chest Fly (Dumbbell)
2 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Bicep Curl (Cable)
2 Sets
-