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BoostcampPNG

High Volume 5 days 8 weeks

by Marcelo Quinalha
1 athletes joined
5.0
(1 rating)

Program Description

High Volume Training for experienced lifters who wants to try a very effective way to build muscle or break the Plato

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 14, 2024 11:54
  • Last Edited
    Jan 03, 2025 08:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3
8 reps
-
5B
Incline Chest Fly (Dumbbell)
3
8 reps
-
6
Decline Bench Press (Barbell)
3
8 reps
-
7
Chest Fly (Machine)
7
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Barbell Row
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Dumbbell Row
3
8 reps
-
6
Wide Grip Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Underhand Lat Pulldown
1
-
8
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
9
Hyperextension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
2
2
1
15 reps
8 reps
6 reps
-
-
-
4
Lying Leg Curl
1
1
1
2
15 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Leg Curl
5
10 reps
-
6
Hip Thrust (Machine)
5
10 reps
-
7A
Hip Abductor (Machine)
5
10 reps
-
7B
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
15 reps
8 reps
6 reps
-
-
-
5
Lateral Raise (Machine)
3
8 reps
-
6A
Lateral Raise (Dumbbell)
3
8 reps
-
6B
High Pull
3
8 reps
-
7
One Arm Lateral Raise (Cable)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
-
2
Leg Raise (Captain's Chair)
3
-
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Preacher Curl (Barbell)
3
8 reps
-
5
Incline Curl (Dumbbell)
4
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
8
Tricep Rope Push Down (Cable)
4
8 reps
-
9
French Press
4
8 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Abs Crunch (Machine)
3 Sets
-
2
Leg Raise (Captain's Chair)
3 Sets
-
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Dumbbell Row
3 Sets
8 Reps
-
6
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Underhand Lat Pulldown
1 Set
-
8
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
9
Hyperextension
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Leg Press (45 Degrees)
4 Sets
8 Reps
-
3
Leg Extension
2 Sets
2 Sets
1 Set
15 Reps
8 Reps
6 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Leg Curl
5 Sets
10 Reps
-
6
Hip Thrust (Machine)
5 Sets
10 Reps
-
7A
Hip Abductor (Machine)
5 Sets
10 Reps
-
7B
Hip Adductor (Machine)
5 Sets
10 Reps
-
Day 4
1
Cardio
1 Set
45 mins
@7
Day 5
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
15 Reps
8 Reps
6 Reps
-
-
-
5
Lateral Raise (Machine)
3 Sets
8 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6B
High Pull
3 Sets
8 Reps
-
7
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
-
Day 6
1
Abs Crunch (Machine)
3 Sets
-
2
Leg Raise (Captain's Chair)
3 Sets
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Preacher Curl (Barbell)
3 Sets
8 Reps
-
5
Incline Curl (Dumbbell)
4 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
-
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
-
9
French Press
4 Sets
8 Reps
-
Day 1
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5B
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
-
6
Decline Bench Press (Barbell)
3 Sets
8 Reps
-
7
Chest Fly (Machine)
7 Sets
10 Reps
-