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BoostcampPNG

CJ’s guide to mass

by Ekbir S.
2 athletes joined
5.0
(2 ratings)

Program Description

To get jacked stacked and succulent

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 26, 2025 09:28
  • Last Edited
    Feb 04, 2025 12:13
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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
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
2
10-15 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
10-15 reps
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bicep Curl (Cable)
3
8-12 reps
-
2B
French Press
2
8-12 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Decline Sit Up (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Bicep Curl (Dumbbell)
3
6-10 reps
-
2A
Seated Row (Cable)
3
10-15 reps
-
2B
Shoulder Press (Machine)
3
8-12 reps
-
3
Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Calf Raise (Leg Press)
3
10-15 reps
-
4B
Leg Raise (Captain's Chair)
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2A
Lat Pulldown
3 Sets
8-12 Reps
-
2B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
3A
Pec Deck (Machine)
3 Sets
10-15 Reps
-
3B
Hammer Curl
3 Sets
6-10 Reps
-
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
-
1B
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
2A
Seated Row (Cable)
3 Sets
10-15 Reps
-
2B
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
3
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Squat (Smith Machine)
2 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4A
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 2
1A
Hyperextension
3 Sets
10-15 Reps
-
1B
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
2A
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
2B
French Press
2 Sets
8-12 Reps
-
3A
Leg Press
3 Sets
8-12 Reps
-
3B
Decline Sit Up (Weighted)
3 Sets
AMRAP
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Joran R.Age 18, Man
18 days ago
More than expected strength gains
More than expected muscle gains
Marginal modifications
CJ has eally delivered
Maximus E.Age 19, Man
a month ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Program is good but the person who this program was made for is a crusty shit