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Basement Bodybuilding Upper Lower modified for me

by Jørgen Majd N.
3 athletes joined

Program Description

Basement Bodybuilding Upper Lower modified for my health issues.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 01, 2024 10:49
  • Last Edited
    Jan 18, 2025 02:52
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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
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Abs Crunch (Weighted)
2
8-12 reps
-
9
Forearm Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Leg Press
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
1
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Calf Raise (Leg Press)
2
8-12 reps
-
7
Abs Crunch (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Overhead Press (Barbell)
2
7-10 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Seated Overhead Extension (EZ Bar)
2
7-10 reps
-
8
Reverse Forearm Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Press
2
7-10 reps
-
3
Seated Hamstring Curl
2
8-12 reps
-
4
T-Bar Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
2
8-12 reps
-
7
Abs Crunch (Weighted)
2
8-12 reps
-
8
Forearm Curl
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dips
2
8-20 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Incline Tricep Pushdown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
6-10 reps
-
6
Hyperextension
2
8-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2
Pec Deck (Machine)
2 Sets
6-8 Reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
-
4
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
7
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
9
Forearm Curl
2 Sets
8-15 Reps
-
Day 2
1
Leg Extension
2 Sets
8-10 Reps
-
2
Leg Press
2 Sets
5-8 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
7
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
Day 3
1
Bench Press (Smith Machine)
3 Sets
7-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
2 Sets
7-10 Reps
-
4
Reverse Pec Deck
2 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
7
Seated Overhead Extension (EZ Bar)
2 Sets
7-10 Reps
-
8
Reverse Forearm Curl
2 Sets
6-10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
2
Leg Press
2 Sets
7-10 Reps
-
3
Seated Hamstring Curl
2 Sets
8-12 Reps
-
4
T-Bar Row
2 Sets
8-12 Reps
-
5
Power Shrug
2 Sets
8-12 Reps
-
6
Standing Calf Raise
2 Sets
8-12 Reps
-
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
8
Forearm Curl
2 Sets
8-15 Reps
-
Day 5
1
Dips
2 Sets
8-20 Reps
-
2
Seated Row (Cable)
2 Sets
8-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Incline Tricep Pushdown
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
6
Hyperextension
2 Sets
8-15 Reps
-