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12 WEEK FAT DESTROYER.

by Bryan Alas
132 athletes joined

Program Description

Burn fat and build muscle.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 15, 2024 12:34
  • Last Edited
    Jun 23, 2025 01:00

Summary

Transform your physique with the 12 Week Fat Destroyer program, designed for serious lifters ready to shed fat and build muscle. Over the course of 12 weeks, you'll engage in four intense workouts each week, featuring a mix of compound and isolation exercises like the Incline Bench Press and Goblet Squat. This program emphasizes strength training with a full gym setup, ensuring you maximize your results. Get ready to push your limits and unveil a leaner, stronger you!
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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
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8