Program Description
Designed for beginners through to intermediate with guided muscle building
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout10 minutes
- CreatedMay 01, 2025 05:09
- Last EditedJun 18, 2025 10:36

Summary
Unleash your strength with the "Legs, Push, Pull, and Core" program, a comprehensive 18-week training plan designed to sculpt your physique and boost your performance. Committing to seven days a week, you'll engage in a balanced mix of compound and isolation exercises targeting every major muscle group. This program emphasizes progressive overload, ensuring you build strength and endurance while mastering essential lifts. Equip yourself with the tools for transformation and elevate your fitness journey to new heights!
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 Pulldown3 Sets
8 Reps
-
2
Barbell Row3 Sets
8 Reps
-
3
Seated Row (Cable)3 Sets
8 Reps
-
4
Face Pull3 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 Press3 Sets
8 Reps
-
3
Leg Curl3 Sets
8 Reps
-
4
Standing Calf Raise3 Sets
8 Reps
-
5
Lying Leg Curl3 Sets
8 Reps
-
6
Leg Extension3 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 Pulldown3 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 Extension3 Sets
8 Reps
-
4
Calf Raise (Machine)3 Sets
8 Reps
-
5
Glute Kickback (Cable)3 Sets
8 Reps
-
6
Treadmill1 Set
10 mins
-
Day 7
1
Plank on Swissball1 Set
2 mins
-
2
Ab Wheel3 Sets
8 Reps
-
3
Side Bend (Dumbbell)3 Sets
8 Reps
-
4
Russian Twist (Dumbbell)3 Sets
8 Reps
-
5
Hanging Leg Raise3 Sets
8 Reps
-
6
Cable Crunch3 Sets
8 Reps
-