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Upper Body Enjoyer

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Program Description

If you don’t care about training legs beyond having them be proportional to your upper body and enjoy higher frequency without having to hit the gym 6x week, this program is for you.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 17, 2025 01:20
  • Last Edited
    Jan 17, 2025 01:53
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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)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Shoulder Press (Machine)
2
7-10 reps
-
4
Lat Pulldown (Single Arm)
2
7-10 reps
-
5
Single Arm Pushdown
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1
8-12 reps
-
8
Abs Crunch (Machine)
3
8-12 reps
-
9
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
7-9 reps
-
2
Preacher Curl (EZ Bar)
2
7-10 reps
-
3
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Hammer Curl
2
8-12 reps
-
5
T-Bar Row
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7A
Standing Pullover (Cable)
1
10-15 reps
-
7B
Pullover (Dumbbell)
1
8-15 reps
-
8A
Chest Fly (Machine)
1
8-15 reps
-
8B
Rear Delt Fly (Machine)
1
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
2
8-12 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Belt Squat
1
8-15 reps
-
4
Single Leg Press
1
7-10 reps
-
5
Back Extension (Weighted)
1
1
8-12 reps
10-30 reps
-
-
6
Side Bend (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
7-9 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
7-10 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Incline Pushdown (Cable)
2
8-12 reps
-
6
Low Row (Plate-loaded)
2
8-12 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Wrist Curls
2
10-15 reps
-
9
Decline Sit Up (Weighted)
3
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
6-8 Reps
-
2
Bicep Curl (Machine)
2 Sets
7-10 Reps
-
3
Shoulder Press (Machine)
2 Sets
7-10 Reps
-
4
Lat Pulldown (Single Arm)
2 Sets
7-10 Reps
-
5
Single Arm Pushdown
2 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
7
Single Arm Rear Delt Fly (Dumbbell)
1 Set
8-12 Reps
-
8
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
9
Wrist Curls
2 Sets
10-15 Reps
-
Day 2
1
JM Press (Smith Machine)
2 Sets
7-9 Reps
-
2
Preacher Curl (EZ Bar)
2 Sets
7-10 Reps
-
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
4
Hammer Curl
2 Sets
8-12 Reps
-
5
T-Bar Row
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7A
Standing Pullover (Cable)
1 Set
10-15 Reps
-
7B
Pullover (Dumbbell)
1 Set
8-15 Reps
-
8A
Chest Fly (Machine)
1 Set
8-15 Reps
-
8B
Rear Delt Fly (Machine)
1 Set
8-15 Reps
-
Day 4
1
Bench Press (Smith Machine)
2 Sets
7-9 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
-
3
Behind-The-Neck Press (Smith Machine)
2 Sets
7-10 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Incline Pushdown (Cable)
2 Sets
8-12 Reps
-
6
Low Row (Plate-loaded)
2 Sets
8-12 Reps
-
7
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
8
Wrist Curls
2 Sets
10-15 Reps
-
9
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 3
1
Single Leg Calf Raise
2 Sets
8-12 Reps
-
2
Lying Leg Curl
2 Sets
8-12 Reps
-
3
Belt Squat
1 Set
8-15 Reps
-
4
Single Leg Press
1 Set
7-10 Reps
-
5
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
10-30 Reps
-
-
6
Side Bend (Dumbbell)
1 Set
8-12 Reps
-