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Legs, push,pull and core

by
1 athletes joined

Program Description

Designed for beginners through to intermediate with guided muscle building

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    May 01, 2025 05:09
  • Last Edited
    May 05, 2025 10:37
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Leg Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Wide Grip Lat Pulldown
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
3
8 reps
-
6
Treadmill
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank on Swissball
1
2 mins
-
2
Ab Wheel
3
8 reps
-
3
Side Bend (Dumbbell)
3
8 reps
-
4
Russian Twist (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Face Pull
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Standing Calf Raise
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
6
Leg Extension
3 Sets
8 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
Day 5
1
Rack Pull (Barbell)
3 Sets
8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
4
Chest Fly (Machine)
3 Sets
8 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Calf Raise (Machine)
3 Sets
8 Reps
-
5
Glute Kickback (Cable)
3 Sets
8 Reps
-
6
Treadmill
1 Set
10 mins
-
Day 7
1
Plank on Swissball
1 Set
2 mins
-
2
Ab Wheel
3 Sets
8 Reps
-
3
Side Bend (Dumbbell)
3 Sets
8 Reps
-
4
Russian Twist (Dumbbell)
3 Sets
8 Reps
-
5
Hanging Leg Raise
3 Sets
8 Reps
-
6
Cable Crunch
3 Sets
8 Reps
-