logo
BoostcampPNG

workout plan

by 林碩斌

Program Description

no pain no gain

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 16, 2024 07:36
  • Last Edited
    Jun 18, 2025 12:38

Summary

Embark on a transformative 12-week journey with this dynamic workout plan designed for those ready to elevate their fitness game. Committing to six days a week, you'll engage in a balanced mix of strength training targeting major muscle groups, including chest and back, using both free weights and machines. Each session is meticulously crafted to challenge your limits and build muscle, ensuring you stay motivated and on track. Get ready to push your boundaries and achieve the results you've been striving for!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
12 Reps
40%
70%
60%
2
Incline Chest Press (Machine)
4 Sets
12 Reps
60%
3
Seated Dip (Machine)
4 Sets
12 Reps
60%
4
Chest Fly (Machine)
4 Sets
12 Reps
60%
5
Chin-Up (Assisted)
1 Set
1 Set
3 Sets
15 Reps
10 Reps
10 Reps
40%
70%
60%
6
Lat Pulldown
1 Set
3 Sets
10 Reps
12 Reps
70%
60%
7
Seated Row (Cable)
4 Sets
12 Reps
60%
8
Straight Bar Lat Extension
4 Sets
12 Reps
60%
9
Abs Crunch (Bodyweight)
4 Sets
12 Reps
@7
10
Oblique Crunch
4 Sets
12 Reps
@7
11
Dragon Flag
4 Sets
12 Reps
@7
12
Side Plank
4 Sets
12 Reps
@6
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
12 Reps
40%
70%
60%
2
Incline Chest Press (Machine)
4 Sets
12 Reps
60%
3
Seated Dip (Machine)
4 Sets
12 Reps
60%
4
Chest Fly (Machine)
4 Sets
12 Reps
60%
5
Chin-Up (Assisted)
1 Set
1 Set
3 Sets
15 Reps
10 Reps
10 Reps
40%
70%
60%
6
Lat Pulldown
1 Set
3 Sets
10 Reps
12 Reps
70%
60%
7
Seated Row (Cable)
4 Sets
12 Reps
60%
8
Straight Bar Lat Extension
4 Sets
12 Reps
60%
9
Abs Crunch (Bodyweight)
4 Sets
12 Reps
@7
10
Oblique Crunch
4 Sets
12 Reps
@7
11
Dragon Flag
4 Sets
12 Reps
@7
12
Side Plank
4 Sets
12 Reps
@6
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Machine)
4 Sets
12 Reps
@8
4
Face Pull
4 Sets
12 Reps
@6.5
5
Overhead Extension (Dumbbell)
4 Sets
12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
7
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
8
Pinwheel Curl
4 Sets
12 Reps
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Machine)
4 Sets
12 Reps
@8
4
Face Pull
4 Sets
12 Reps
@6.5
5
Overhead Extension (Dumbbell)
4 Sets
12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
7
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
8
Pinwheel Curl
4 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@7.5
2
Leg Curl
4 Sets
12 Reps
@8
3
Hack Squat
4 Sets
12 Reps
@7
4
Lying Leg Curl
4 Sets
12 Reps
@6.5
Day 6
1
Straight Leg Calf Raise
4 Sets
12 Reps
@6.5
2
Decline Crunch
4 Sets
12 Reps
@6.5
3
Hanging Leg Raise
4 Sets
6 Reps
@6.5
4
Abs Crunch (Machine)
4 Sets
12 Reps
@6.5
5
Oblique Crunch
4 Sets
12 Reps
@6.5