5.0
(1 rating)
Program Description
This program is designed for consistency. 6 workout split. I like to do 5 days a week with the odd workout bumping to the.next week. It keeps up consistency but offsets days so it doesnt seem like it's getting stale or redundant... Try to add 2 to 5 lbs to each lift every week. If you add 2lbs per week to your lifts. That's a total of 32 lbs added over 16 weeks. Slow and steady with consistency.
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedJan 03, 2025 01:32
- Last EditedJan 04, 2025 12:10
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Bicep Curl (EZ Bar)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Chest Fly (Dumbbell)
4
-
6
Hammer Curl
4
-
7
Sit Up
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Tricep Kickback
4
-
3
Single-Leg Leg Curl
4
-
4
Tricep Rope Push Down (Cable)
4
-
5
Leg Extension
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
4
-
3
Chest Fly (Cable)
4
-
4
Bicep Curl (Machine)
4
-
5
Pec Deck (Machine)
4
-
6
Bicep Curl (Cable)
1
-
7
Sit Up
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Skull Crusher (Barbell)
4
-
3
Single-Leg Leg Curl
4
-
4
Overhead Tricep Extension (Cable)
4
-
5
Leg Extension
4
-
6
Tricep Pushdown (Cable)
4
-
7
Seated Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
4
-
2
Seated Overhead Press (Dumbbell)
4
-
3
Lat Pulldown (Neutral Grip)
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Barbell Row
4
-
6
Lying Reverse Fly
4
-
7
Hanging Leg Raise
4
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
-
2
Bicep Curl (EZ Bar)4 Sets
-
3
Chest Fly (Cable)4 Sets
-
4
Bicep Curl (Machine)4 Sets
-
5
Chest Fly (Dumbbell)4 Sets
-
6
Hammer Curl4 Sets
-
7
Sit Up4 Sets
-
Day 2
1
Leg Press4 Sets
-
2
Tricep Kickback4 Sets
-
3
Single-Leg Leg Curl4 Sets
-
4
Tricep Rope Push Down (Cable)4 Sets
-
5
Leg Extension4 Sets
-
6
Overhead Tricep Extension (Cable)4 Sets
-
7
Seated Calf Raise4 Sets
-
Day 3
1
Shrug (Barbell)4 Sets
-
2
Seated Overhead Press (Dumbbell)4 Sets
-
3
Lat Pulldown (Neutral Grip)4 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Barbell Row4 Sets
-
6
Lying Reverse Fly4 Sets
-
7
Hanging Leg Raise4 Sets
-
Day 6
1
Shrug (Barbell)4 Sets
-
2
Seated Overhead Press (Dumbbell)4 Sets
-
3
Lat Pulldown (Neutral Grip)4 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Barbell Row4 Sets
-
6
Lying Reverse Fly4 Sets
-
7
Hanging Leg Raise4 Sets
-
Day 4
1
Bench Press (Barbell)1 Set
-
2
Bicep Curl (Dumbbell)4 Sets
-
3
Chest Fly (Cable)4 Sets
-
4
Bicep Curl (Machine)4 Sets
-
5
Pec Deck (Machine)4 Sets
-
6
Bicep Curl (Cable)1 Set
-
7
Sit Up4 Sets
-
Day 5
1
Leg Press4 Sets
-
2
Skull Crusher (Barbell)4 Sets
-
3
Single-Leg Leg Curl4 Sets
-
4
Overhead Tricep Extension (Cable)4 Sets
-
5
Leg Extension4 Sets
-
6
Tricep Pushdown (Cable)4 Sets
-
7
Seated Calf Raise4 Sets
-