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BoostcampPNG

Flay Program (4 Day)

by isaac B.
1 athletes joined

Program Description

Get big!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 05, 2025 06:24
  • Last Edited
    Jan 10, 2025 10:27
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
1
8-20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
7
Overhead Press (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Seated Row (Cable)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-20 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Hack Squat
5
6-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Hamstring Curl
1
8-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Pec Deck (Machine)
2 Sets
8-12 Reps
-
3
Lat Pulldown
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Hack Squat
5 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Hamstring Curl
1 Set
8-20 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Reverse Pec Deck
2 Sets
8-12 Reps
-
7
Overhead Press (Machine)
2 Sets
6-10 Reps
-
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Seated Row (Cable)
2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Pec Deck (Machine)
2 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
2 Sets
8-20 Reps
-
4
Reverse Pec Deck
2 Sets
8-12 Reps
-
5
Hack Squat
5 Sets
6-10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
7
Hamstring Curl
1 Set
8-20 Reps
-