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BoostcampPNG

2026 Full Body Re-Comp

by Stuart C.
3 athletes joined

Program Description

Novice friendly easy to follow 4 days per week full body recomposition. Designed to be accessible for all - can be reduced to pick 3 days if you are short on time.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2026 11:09
  • Last Edited
    Jan 27, 2026 09:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Upper Back
11.8%
Front Delts
9.2%
Hamstrings
8.4%
Biceps
7.6%
Glutes
6.7%
Quadriceps
6.7%
Chest
6.7%
Lats
6.7%
Abs
5.9%
Middle Delts
5%
Calves
3.4%
Rear Delts
3.4%
Forearms
3.4%
Lower Back
2.5%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bench Press (Smith Machine)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
6A
Kettlebell Halo
3
10 reps
-
6B
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4A
Viking Press
3
10 reps
-
4B
Tricep Extension (Dumbbell)
3
12 reps
-
5A
Leg Curl
3
15 reps
-
5B
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Cable Flexion Row
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4A
Face Pull
3
12 reps
-
4B
Tricep Extension (Cable)
3
12 reps
-
5A
Hammer Curl (Dumbbell)
3
10 reps
-
5B
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4A
Rear Delt Fly (Machine)
3
-
4B
Bicep Curl (Barbell)
3
12 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Seated Calf Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4A
Viking Press
3 Sets
10 Reps
-
4B
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5A
Leg Curl
3 Sets
15 Reps
-
5B
Standing Calf Raise
3 Sets
15 Reps
-
Day 4
1
Front Squat (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4A
Rear Delt Fly (Machine)
3 Sets
-
4B
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
5B
Seated Calf Raise
3 Sets
12 Reps
-
Day 1
1
Hack Squat
3 Sets
8 Reps
-
2
Bench Press (Smith Machine)
3 Sets
8 Reps
-
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
-
4
Shrug (Dumbbell)
3 Sets
20 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5B
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6A
Kettlebell Halo
3 Sets
10 Reps
-
6B
Plank
3 Sets
1 mins
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Cable Flexion Row
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4A
Face Pull
3 Sets
12 Reps
-
4B
Tricep Extension (Cable)
3 Sets
12 Reps
-
5A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5B
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-