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Apollo's Sculpt. Aesthetic Mastery Program

by Ander G.

Program Description

15-Week Hypertrophy-Based Macrocycle 💪🔥 Designed with a 4:1 accumulation-to-deload phase, this program is ideal for those looking to complete three full mesocycles. Whether you're chasing muscle growth or refining your technique, this approach ensures steady progress! Progression Guidelines 📈 1️⃣ Hit the Top of the Rep Target Range - Once you hit the top of your rep target twice with good form, increase the weight using the smallest increment possible. 2️⃣ No Small Weight Increases? No Problem! - If minimal weight increments aren’t available (e.g., with dumbbells), adjust the rep range instead: First meso: Dumbbell press, X weight, 10–15 reps. Second meso: Dumbbell press, X weight, 11–16 reps. - Continue increasing the range until you reach 20 reps twice. Then, increase the weight. - Technique Is Non-Negotiable ✅ - Impeccable technique is an absolute must! - Never sacrifice form to add more weight or reps. - Maintain constant tension and incorporate lengthened partials on as many exercises as you like for maximum muscle activation. Pro Tips for Extra Gains 🧠✨ - Use lengthened supersets for each set: Start with a full range of motion (ROM). When you can no longer complete full ROM, switch to lengthened-only reps. Always prioritize eccentric control (don’t rush!) and proper technique. Accept the discomfort, embrace the process, and enjoy the gains. 💥 👊 Remember: Progress takes patience, but with discipline and proper execution, you’ll crush your goals. Pain is temporary; results are forever! 😉 PRO TIP: Take a week of before starting the program. Relax and enjoy!!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 20, 2025 03:14
  • Last Edited
    Jan 20, 2025 03:16
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10-15 reps
-
2
Sissy Squat (Weighted)
1
10-15 reps
-
3
High Bar Squat (Barbell)
1
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10-15 reps
-
2
Sissy Squat (Weighted)
1
10-15 reps
-
3
High Bar Squat (Barbell)
1
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10-15 reps
-
2
Sissy Squat (Weighted)
1
10-15 reps
-
3
High Bar Squat (Barbell)
1
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
8-12 reps
-
2
Lateral Raise (Cable)
1
10-15 reps
-
3
Incline Chest Press (Machine)
1
10-15 reps
-
4
Tricep Extension (Cable)
1
10-15 reps
-
5
Flexion Row
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
8-12 reps
-
2
Lateral Raise (Cable)
1
10-15 reps
-
3
Incline Chest Press (Machine)
1
10-15 reps
-
4
Tricep Extension (Cable)
1
10-15 reps
-
5
Flexion Row
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-12 reps
-
2
Lateral Raise (Cable)
2
10-15 reps
-
3
Incline Chest Press (Machine)
3
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
5
Flexion Row
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
8-12 reps
-
2
Lateral Raise (Cable)
1
10-15 reps
-
3
Incline Chest Press (Machine)
1
10-15 reps
-
4
Tricep Extension (Cable)
1
10-15 reps
-
5
Flexion Row
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10-15 reps
-
2
Sissy Squat (Weighted)
1
10-15 reps
-
3
High Bar Squat (Barbell)
1
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10-15 reps
-
2
Sissy Squat (Weighted)
1
10-15 reps
-
3
High Bar Squat (Barbell)
1
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10-15 reps
-
2
Sissy Squat (Weighted)
2
10-15 reps
-
3
High Bar Squat (Barbell)
2
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10-15 reps
-
2
Sissy Squat (Weighted)
1
10-15 reps
-
3
High Bar Squat (Barbell)
1
5-10 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
10-15 reps
-
2
Stiff Leg Deadlift
1
5-10 reps
-
3
Deficit Deadlift (Barbell)
1
5-10 reps
-
4
Hamstring Curl
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
10-15 reps
-
2
Stiff Leg Deadlift
1
5-10 reps
-
3
Deficit Deadlift (Barbell)
1
5-10 reps
-
4
Hamstring Curl
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
10-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Deficit Deadlift (Barbell)
2
5-10 reps
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
10-15 reps
-
2
Stiff Leg Deadlift
1
5-10 reps
-
3
Deficit Deadlift (Barbell)
1
5-10 reps
-
4
Hamstring Curl
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
1
10-15 reps
-
3
Bench Press (Barbell)
1
10-15 reps
-
4
Overhead Extension (Dumbbell)
1
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
1
10-15 reps
-
3
Bench Press (Barbell)
1
10-15 reps
-
4
Overhead Extension (Dumbbell)
1
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
2
10-15 reps
-
3
Bench Press (Barbell)
3
10-15 reps
-
4
Overhead Extension (Dumbbell)
2
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
1
-
2
Lateral Raise (Dumbbell)
1
10-15 reps
-
3
Bench Press (Barbell)
1
10-15 reps
-
4
Overhead Extension (Dumbbell)
1
10-15 reps
-
5
Lat Pulldown (Neutral Grip)
1
10-15 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
10-15 Reps
-
2
Sissy Squat (Weighted)
2 Sets
10-15 Reps
-
3
High Bar Squat (Barbell)
2 Sets
5-10 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
10-15 Reps
-
Day 2
1
Partial Calf Raise
2 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
3
Incline Chest Press (Machine)
3 Sets
10-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5
Flexion Row
2 Sets
10-15 Reps
-
Day 3
1
Squat (Smith Machine)
2 Sets
10-15 Reps
-
2
Sissy Squat (Weighted)
2 Sets
10-15 Reps
-
3
High Bar Squat (Barbell)
2 Sets
5-10 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
10-15 Reps
-
Day 4
1
Partial Calf Raise
2 Sets
10-15 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
3
Deficit Deadlift (Barbell)
2 Sets
5-10 Reps
-
4
Hamstring Curl
2 Sets
10-15 Reps
-
Day 5
1
Partial Calf Raise
1 Set
-
2
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
3
Bench Press (Barbell)
3 Sets
10-15 Reps
-
4
Overhead Extension (Dumbbell)
2 Sets
10-15 Reps
-
5
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
-