5.0
(1 rating)
Program Description
Increasing Strength linearally, progressing as often as possible If volume is too low then extra sets can be added,although not added put a rest day in between Lower and Upper sessions E.G. Upper 1, Lower 1, Rest etc Deload added in on Week 8 Changed split to Full Body as of the 24th to trial, will report back
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJan 01, 2025 08:27
- Last EditedFeb 21, 2025 06:00
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4.8 Stars with 10, 000+ Ratings
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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
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
2
4 reps
-
4
Pec Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
2
4 reps
-
6
Pull-up(Weighted)
1
-
7
Chest Supported Row (Machine)
1
4 reps
-
8
Tricep Pushdown (Cable)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Pec Deck (Machine)
2
4 reps
-
5
Lateral Raise (Dumbbell)
1
4 reps
-
6
Lat Pulldown
1
4 reps
-
7
Chest Supported Row (Machine)
1
4 reps
-
8
Tricep Pushdown (Cable)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Pec Fly (Dumbbell)
1
4 reps
-
5
Lateral Raise (Dumbbell)
2
4 reps
-
6
Pull-up(Weighted)
1
-
7
Chest Supported Row (Machine)
1
4 reps
-
8
Tricep Pushdown (Cable)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Dip (Weighted)
1
4 reps
-
5
Pec Fly (Dumbbell)
1
4 reps
-
6
Lateral Raise (Dumbbell)
2
4 reps
-
7
Pull-up(Weighted)
1
4 reps
-
8
Chest Supported Row (Machine)
1
4 reps
-
9
Tricep Pushdown (Cable)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Dip (Weighted)
1
4 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Pull-up(Weighted)
1
4 reps
-
7
Chest Supported Row (Machine)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
4 reps
-
2
Bench Press (Barbell)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
4 reps
-
4
Dip (Weighted)
1
4 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Pull-up(Weighted)
1
4 reps
-
7
Chest Supported Row (Machine)
1
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
12-15 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Pull-up(Weighted)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Reverse Pec Deck
1
4-6 reps
-
9A
Cardio (LISS)
1
10 reps
-
9B
VO2 Max Intervals
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
12-15 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Incline Bench Press (Smith Machine)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Pull-up(Weighted)
1
4-6 reps
-
7
Chest Supported Row (Machine)
1
4-6 reps
-
8
Reverse Pec Deck
1
4-6 reps
-
9A
Cardio (LISS)
1
10 reps
-
9B
VO2 Max Intervals
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
6-8 reps
-
2
Bench Press (Barbell)
1
4-6 reps
-
3
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
4
Shoulder Press (Machine)
1
4-6 reps
-
5
Bicep Curl (Cable)
1
4-6 reps
-
6
Kelso Shrug
1
4-6 reps
-
7
Skull Crusher (Barbell)
1
6-8 reps
-
8
High Bar Squat (Barbell)
1
4-6 reps
-
9
Lying Leg Curl
1
4-6 reps
-
10
Calf Raise (Leg Press)
1
4-6 reps
-
11
Decline Crunch (Weighted)
1
4-6 reps
-
12
Cardio (LISS)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Lying Leg Curl
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
Leg Press (45 Degrees)
1
4 reps
-
9
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Lying Leg Curl
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
Leg Press (45 Degrees)
1
4 reps
-
9
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Lying Leg Curl
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
Leg Press (45 Degrees)
1
4 reps
-
9
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
2
4 reps
-
6
Lying Leg Curl
2
4 reps
-
7
Leg Extension
1
4 reps
-
8
Leg Press (45 Degrees)
1
4 reps
-
9
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
2
Bicep Curl (Cable)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Leg Press (45 Degrees)
1
4 reps
-
7
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
2
Bicep Curl (Cable)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Romanian Deadlift (Barbell)
1
4 reps
-
5
Hip Abductor (Machine)
1
4 reps
-
6
Leg Press (45 Degrees)
1
4 reps
-
7
Hip Thrust (Machine)
1
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Raise (Captain's Chair)
1
AMRAP
-
1B
Knee Raise (Captain's Chair)
1
AMRAP
-
2
Bicep Curl (Cable)
1
1
4-6 reps
6-8 reps
-
-
3
Calf Raise (Leg Press)
1
4-6 reps
-
4
Lying Leg Curl
1
1
4-6 reps
6-8 reps
-
-
5
Hip Abductor (Machine)
1
AMRAP
-
6
Hip Thrust (Machine)
1
4-6 reps
-
7
Hyperextension
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Cardio (LISS)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Scapular Pull-Up
1
6-8 reps
-
6
Preacher Curl (Dumbbell)
1
4-6 reps
-
7
Hammer Curl (Cable)
1
4-6 reps
-
8
Leg Extension
1
6-8 reps
-
9
Zercher Squat (Barbell)
1
4-6 reps
-
10
Hyperextension
1
4-6 reps
-
11
Hip Adductor (Machine)
1
4-6 reps
-
12
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Scapular Pull-Up
1
6-8 reps
-
6
Preacher Curl (Dumbbell)
1
4-6 reps
-
7
Hammer Curl (Cable)
1
4-6 reps
-
8
Leg Extension
1
AMRAP
RPE 9
9
Hyperextension
1
4-6 reps
-
10
Hip Adductor (Machine)
1
4-6 reps
-
11
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Scapular Pull-Up
1
6-8 reps
-
6
Preacher Curl (Dumbbell)
1
4-6 reps
-
7
Hammer Curl (Cable)
1
4-6 reps
-
8
Leg Extension
1
AMRAP
RPE 9
9
Hyperextension
1
4-6 reps
-
10
Hip Adductor (Machine)
1
4-6 reps
-
11
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Scapular Pull-Up
1
6-8 reps
-
6
Preacher Curl (Dumbbell)
1
4-6 reps
-
7
Hammer Curl (Cable)
1
4-6 reps
-
8
Leg Extension
1
AMRAP
RPE 9
9
Hyperextension
1
4-6 reps
-
10
Hip Adductor (Machine)
1
4-6 reps
-
11
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Scapular Pull-Up
1
6-8 reps
-
6
Preacher Curl (Dumbbell)
1
4-6 reps
-
7
Hammer Curl (Cable)
1
4-6 reps
-
8
Leg Extension
1
AMRAP
RPE 9
9
Hyperextension
1
4-6 reps
-
10
Hip Adductor (Machine)
1
4-6 reps
-
11
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Scapular Pull-Up
1
6-8 reps
-
6
Preacher Curl (Dumbbell)
1
4-6 reps
-
7
Hammer Curl (Cable)
1
4-6 reps
-
8
Leg Extension
1
AMRAP
RPE 9
9
Hyperextension
1
4-6 reps
-
10
Hip Adductor (Machine)
1
4-6 reps
-
11
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Scapular Pull-Up
1
6-8 reps
-
6
Preacher Curl (Dumbbell)
1
4-6 reps
-
7
Hammer Curl (Cable)
1
4-6 reps
-
8
Leg Extension
1
AMRAP
RPE 9
9
Hyperextension
1
4-6 reps
-
10
Hip Adductor (Machine)
1
4-6 reps
-
11
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
10-12 reps
-
2
Pendlay Row
1
4-6 reps
-
3
Dip (Weighted)
1
4-6 reps
-
4
Cable Low Row
1
4-6 reps
-
5
Scapular Pull-Up
1
6-8 reps
-
6
Preacher Curl (Dumbbell)
1
4-6 reps
-
7
Hammer Curl (Cable)
1
4-6 reps
-
8
Leg Extension
1
AMRAP
RPE 9
9
Hyperextension
1
4-6 reps
-
10
Hip Adductor (Machine)
1
4-6 reps
-
11
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Bench Press (Smith Machine)
1
4 reps
-
3
Incline Bench Press (Smith Machine)
1
-
4
Seated Shoulder Press (Dumbbell)
1
4 reps
-
5
Upright Row (Barbell)
2
4 reps
-
6
Chest Supported Row (Dumbbell)
1
4 reps
-
7
Cable Low Row
1
4 reps
-
8
Rear Delt Row
1
4 reps
-
9
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Seated Military Press (Smith Machine)
1
4 reps
-
3
Upright Row (Barbell)
1
4 reps
-
4
Bench Press (Smith Machine)
1
4 reps
-
5
Underhand Lat Pulldown
1
4 reps
-
6
Chest Supported Row (Dumbbell)
1
4 reps
-
7
Reverse Pec Deck
1
4 reps
-
8
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Seated Shoulder Press (Dumbbell)
1
4 reps
-
3
Lateral Raise (Cable)
1
4 reps
-
4
Bench Press (Smith Machine)
1
4 reps
-
5
Incline Bench Press (Barbell)
1
4 reps
-
6
Chest Supported Row (Dumbbell)
1
4 reps
-
7
Cable Low Row
1
4 reps
-
8
Rear Delt Row
1
4 reps
-
9
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Seated Shoulder Press (Dumbbell)
1
4 reps
-
3
Lateral Raise (Cable)
2
4 reps
-
4
Bench Press (Smith Machine)
1
4 reps
-
5
Incline Bench Press (Barbell)
1
4 reps
-
6
Chest Supported Row (Dumbbell)
1
4 reps
-
7
Cable Low Row
1
4 reps
-
8
Reverse Pec Deck
1
4 reps
-
9
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4 reps
-
2
Overhead Press (Barbell)
1
4 reps
-
3
Lateral Raise (Cable)
1
6 reps
-
4
Pec Fly (Dumbbell)
1
4 reps
-
5
Chest Supported Row (Dumbbell)
1
4 reps
-
6
Cable Low Row
2
4 reps
-
7
Reverse Pec Deck
1
4 reps
-
8
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
1
4 reps
-
2
Shoulder Press (Machine)
1
4 reps
-
3
Lateral Raise (Cable)
1
6 reps
-
4
Bench Press (Close Grip)
1
4 reps
-
5
Chest Supported Row (Dumbbell)
1
4 reps
-
6
Cable Low Row
1
4 reps
-
7
Reverse Pec Deck
1
4 reps
-
8
French Press
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
12-15 reps
-
2
Kelso Shrug
1
4-6 reps
-
3
Standing Pullover (Cable)
1
4-6 reps
-
4
Lat Pulldown (Neutral Grip)
1
4-6 reps
-
5
Lateral Raise (Cable)
1
6-8 reps
-
6
Incline Bench Press (Dumbbell)
1
6-8 reps
-
7
Dip (Weighted)
1
6-8 reps
-
8
Seated Military Press (Smith Machine)
1
6-8 reps
-
9
Overhead Extension (Dumbbell)
1
6-8 reps
-
10A
Cardio (LISS)
1
10 reps
-
10B
VO2 Max Intervals
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Calf Raise (Leg Press)
1
4-6 reps
-
3
Lateral Raise (Dumbbell)
1
10-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
5
Sumo Deadlift (Barbell)
1
4-6 reps
-
6
Incline Bench Press (Smith Machine)
1
4-6 reps
-
7
Lying Leg Curl
1
4-6 reps
-
8
Leg Press (45 Degrees)
1
4-6 reps
-
9
Sissy Squat (Weighted)
1
4-6 reps
-
10
Bench Press (Close Grip)
1
4-6 reps
-
11
Chest Supported Row (Machine)
1
4-6 reps
-
12
Elliptical
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
1
4 reps
-
6
Hyperextension
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
1
4 reps
-
6
Deadlift (Smith Machine)
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
1
4 reps
-
6
Hyperextension
1
4 reps
-
7
Leg Extension
1
4 reps
-
8
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
2
4 reps
-
6
Hyperextension
2
4 reps
-
7
Sissy Squat (Weighted)
1
4 reps
-
8
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Knee Raise (Captain's Chair)
1
-
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
2
4 reps
-
6
Hyperextension
1
4 reps
-
7
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
-
1B
Knee Raise (Captain's Chair)
1
-
2
Preacher Curl (Dumbbell)
1
4 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4 reps
-
4
Calf Raise (Leg Press)
1
4 reps
-
5
Lying Leg Curl
2
4 reps
-
6
Hyperextension
1
4 reps
-
7
High Bar Squat (Barbell)
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
-
2
Preacher Curl (Dumbbell)
1
4-6 reps
-
3
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
-
4
Calf Raise (Leg Press)
1
4-6 reps
-
5
Lying Leg Curl
1
4-6 reps
-
6
Leg Extension
1
AMRAP
-
7
High Bar Squat (Barbell)
1
4-6 reps
-
8
Zercher Squat (Barbell)
1
4-6 reps
-
9
Hip Adductor (Machine)
1
4-6 reps
-
10
Cardio (LISS)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Kelso Shrug
1
4 reps
-
3
Standing Pullover (Cable)
1
4 reps
-
4
Chest Supported Row (Dumbbell)
1
4 reps
-
5
Lat Pulldown (Neutral Grip)
1
4 reps
-
6
Incline Bench Press (Barbell)
1
4 reps
-
7
Pec Deck (Machine)
1
4 reps
-
8
Lateral Raise (Cable)
1
4 reps
-
9
Overhead Extension (Dumbbell)
2
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Kelso Shrug
2
4 reps
-
3
Standing Pullover (Cable)
1
4 reps
-
4
Chest Supported Row (Dumbbell)
1
4 reps
-
5
Lat Pulldown (Neutral Grip)
2
4 reps
-
6
Incline Bench Press (Barbell)
1
4 reps
-
7
Bench Press (Dumbbell)
1
4 reps
-
8
Pec Deck (Machine)
1
4 reps
-
9
Lateral Raise (Dumbbell)
1
4 reps
-
10
Overhead Extension (Dumbbell)
2
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Kelso Shrug
2
4 reps
-
3
Standing Pullover (Cable)
1
4 reps
-
4
Lat Pulldown (Neutral Grip)
1
4 reps
-
5
Incline Bench Press (Barbell)
1
-
6
Pec Deck (Machine)
1
4 reps
-
7
Lateral Raise (Dumbbell)
2
4 reps
-
8
Overhead Extension (Dumbbell)
2
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
4 reps
-
2
Kelso Shrug
2
4 reps
-
3
Standing Pullover (Cable)
1
4 reps
-
4
Lat Pulldown (Neutral Grip)
1
4 reps
-
5
Incline Bench Press (Dumbbell)
1
4 reps
-
6
Pec Deck (Machine)
1
4 reps
-
7
Upright Row (Barbell)
2
4 reps
-
8
Overhead Extension (Dumbbell)
2
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
4 reps
-
2
Bent Over Row (Barbell)
1
4 reps
-
3
Kelso Shrug
2
4 reps
-
4
Standing Pullover (Cable)
2
4 reps
-
5
Lat Pulldown (Neutral Grip)
1
4 reps
-
6
Pec Deck (Machine)
1
4 reps
-
7
Upright Row (Barbell)
2
8 reps
-
8
Overhead Extension (Dumbbell)
1
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
4 reps
-
2
Bent Over Row (Barbell)
1
4 reps
-
3
Kelso Shrug
2
4 reps
-
4
Standing Pullover (Cable)
2
4 reps
-
5
Lat Pulldown (Neutral Grip)
1
4 reps
-
6
Pec Deck (Machine)
1
4 reps
-
7
Upright Row (Barbell)
2
8 reps
-
8
Overhead Extension (Dumbbell)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Front Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Leg Press (45 Degrees)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Front Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
RPE 9
2
Preacher Curl (EZ Bar)
2
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
2
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Zercher Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Knee Raise (Captain's Chair)
1
AMRAP
-
2
Preacher Curl (EZ Bar)
1
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Zercher Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Knee Raise (Captain's Chair)
1
AMRAP
-
2
Preacher Curl (EZ Bar)
1
4 reps
-
3
Calf Raise (Leg Press)
1
4 reps
-
4
Lying Leg Curl
1
4 reps
-
5
Leg Extension
1
4 reps
-
6
Squat (Smith Machine)
1
4 reps
-
7
Zercher Squat (Barbell)
1
4 reps
-
8
Hip Adductor (Machine)
1
4 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Abs Crunch (Machine)2 Sets
4 Reps
-
2
Bench Press (Barbell)1 Set
4 Reps
-
3
Incline Bench Press (Smith Machine)2 Sets
4 Reps
-
4
Pec Fly (Dumbbell)1 Set
-
5
Lateral Raise (Dumbbell)2 Sets
4 Reps
-
6
Pull-up(Weighted)1 Set
-
7
Chest Supported Row (Machine)1 Set
4 Reps
-
8
Tricep Pushdown (Cable)1 Set
4 Reps
-
Day 2
1
Leg Raise (Captain's Chair)2 Sets
@9
2
Preacher Curl (EZ Bar)2 Sets
4 Reps
-
3
Calf Raise (Leg Press)1 Set
4 Reps
-
4
Romanian Deadlift (Barbell)1 Set
4 Reps
-
5
Hip Abductor (Machine)1 Set
4 Reps
-
6
Lying Leg Curl1 Set
4 Reps
-
7
Leg Extension1 Set
4 Reps
-
8
Leg Press (45 Degrees)1 Set
4 Reps
-
9
Hip Thrust (Machine)1 Set
4 Reps
-
Day 3
1
Abs Crunch (Machine)2 Sets
4 Reps
-
2
Bench Press (Smith Machine)1 Set
4 Reps
-
3
Incline Bench Press (Smith Machine)1 Set
-
4
Seated Shoulder Press (Dumbbell)1 Set
4 Reps
-
5
Upright Row (Barbell)2 Sets
4 Reps
-
6
Chest Supported Row (Dumbbell)1 Set
4 Reps
-
7
Cable Low Row1 Set
4 Reps
-
8
Rear Delt Row1 Set
4 Reps
-
9
French Press1 Set
4 Reps
-
Day 4
1
Leg Raise (Captain's Chair)2 Sets
@9
2
Preacher Curl (Dumbbell)1 Set
4 Reps
-
3
Reverse Bicep Curl (EZ Bar)1 Set
4 Reps
-
4
Calf Raise (Leg Press)1 Set
4 Reps
-
5
Lying Leg Curl1 Set
4 Reps
-
6
Hyperextension1 Set
4 Reps
-
7
Leg Extension1 Set
4 Reps
-
8
High Bar Squat (Barbell)1 Set
4 Reps
-
Day 5
1
Abs Crunch (Machine)2 Sets
4 Reps
-
2
Kelso Shrug1 Set
4 Reps
-
3
Standing Pullover (Cable)1 Set
4 Reps
-
4
Chest Supported Row (Dumbbell)1 Set
4 Reps
-
5
Lat Pulldown (Neutral Grip)1 Set
4 Reps
-
6
Incline Bench Press (Barbell)1 Set
4 Reps
-
7
Pec Deck (Machine)1 Set
4 Reps
-
8
Lateral Raise (Cable)1 Set
4 Reps
-
9
Overhead Extension (Dumbbell)2 Sets
4 Reps
-
Day 6
1
Leg Raise (Captain's Chair)2 Sets
@9
2
Preacher Curl (EZ Bar)2 Sets
4 Reps
-
3
Calf Raise (Leg Press)1 Set
4 Reps
-
4
Lying Leg Curl1 Set
4 Reps
-
5
Leg Extension1 Set
4 Reps
-
6
Squat (Smith Machine)1 Set
4 Reps
-
7
Front Squat (Barbell)1 Set
4 Reps
-
8
Hip Adductor (Machine)1 Set
4 Reps
-