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
    Jun 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!
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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
-