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Flay PPL

by isaac B.
1 athletes joined

Program Description

Getting big

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 16, 2025 05:50
  • Last Edited
    Jan 18, 2025 09:41
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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 (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Overhead Press (Machine)
2
6-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-15 reps
-
5B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Leg Extension
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5A
Hammer Curl (Cable)
2
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
8-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Overhead Press (Machine)
2 Sets
6-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
5B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5A
Hammer Curl (Cable)
2 Sets
8-15 Reps
-
5B
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
Day 3
1
Hack Squat
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Hamstring Curl
2 Sets
8-15 Reps
-
4
Leg Extension
2 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
8-15 Reps
-
Day 4
1
Lateral Raise (Cable)
2 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Pec Deck (Machine)
3 Sets
8-12 Reps
-
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
Day 5
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5A
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 6
1
Hack Squat
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
8-15 Reps
-
4
Hamstring Curl
2 Sets
8-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
8-15 Reps
-