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BoostcampPNG

Tronco e membros AB

by Denis Molina
1 athletes joined

Program Description

Treinos com facilidade de ajustes de dias ao longo da semana

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 29, 2025 04:27
  • Last Edited
    Jul 29, 2025 07:39
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
10 Reps
-
2
Bent Over Row (Barbell)
2 Sets
10 Reps
-
3
Bench Press (Barbell)
2 Sets
10 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
10 Reps
-
5
Military Press (Barbell)
2 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
High Row
3 Sets
10 Reps
-
8
Shrug (Dumbbell)
2 Sets
10 Reps
-
Day 2
1
Bicep Curl (Machine)
2 Sets
10 Reps
-
2
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Leg Extension
3 Sets
10 Reps
-
8
Calf Raise (Bodyweight)
3 Sets
15 Reps
-
Day 3
1
Chest Supported Row (Machine)
2 Sets
10 Reps
-
2
Chest Fly (Machine)
2 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
4
Cable Crossover
2 Sets
10 Reps
-
5
Seated Row (Cable)
2 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
7
Reverse Pec Deck
2 Sets
10 Reps
-
8
Front Raise
2 Sets
10 Reps
-
Day 4
1
Bicep Curl (Cable)
2 Sets
10 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
1 Set
10 Reps
-
4
Tricep Kickback
2 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Leg Extension
3 Sets
10 Reps
-
8
Calf Raise (Bodyweight)
3 Sets
10 Reps
-