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BoostcampPNG

Safa PPL

by Safa Öksüz
2 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 16, 2025 05:59
  • Last Edited
    Jan 27, 2025 09:10
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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
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Pec Fly (Dumbbell)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Skull Crusher (Barbell)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Pullover (Machine)
3
-
4
Shrug (Barbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bar Curl (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Incline Chest Press (Machine)
3
-
3
Chest Fly (Cable)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
3
-
6
Tricep Extension (Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Decline Crunch (Weighted)
3
-
9
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Single Leg Press
3
-
3
Hack Squat
3
-
4
Lying Leg Curl
3
-
5
Seated Calf Raise
3
-
6
Hip Adductor (Machine)
3
-
7
Stretching
3
-
Week 1
1 / 16 Weeks
Day 3
1
Chest Press (Machine)
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Tricep Extension (Machine)
3 Sets
-
7
Skull Crusher (Barbell)
3 Sets
-
8
Decline Crunch (Weighted)
3 Sets
-
9
Stretching
3 Sets
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Pullover (Machine)
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Bicep Curl (Machine)
3 Sets
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-
8
Decline Crunch (Weighted)
3 Sets
-
9
Stretching
3 Sets
-
Day 6
1
Hip Thrust (Barbell)
3 Sets
-
2
Single Leg Press
3 Sets
-
3
Hack Squat
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Seated Calf Raise
3 Sets
-
6
Hip Adductor (Machine)
3 Sets
-
7
Stretching
3 Sets
-
Day 5
1
Chest Press (Machine)
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Tricep Extension (Machine)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Decline Crunch (Weighted)
3 Sets
-
9
Stretching
3 Sets
-
Day 4
1
Lat Pulldown (Close Grip)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Pullover (Machine)
3 Sets
-
4
Shrug (Barbell)
3 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Bicep Curl (Machine)
3 Sets
-
7
Reverse Bar Curl (Cable)
3 Sets
-
8
Decline Crunch (Weighted)
3 Sets
-
9
Stretching
1 Set
-
Day 1
1
Chest Press (Machine)
3 Sets
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Pec Fly (Dumbbell)
3 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Tricep Extension (Machine)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Decline Crunch (Weighted)
3 Sets
-
9
Stretching
3 Sets
-