Program Description
Size, Endurance, weight loss
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 06, 2025 07:45
- Last EditedAug 12, 2025 12:21
Summary
Transform your physique with this comprehensive 12-week, 4-day bodybuilding cut program, designed to sculpt and define your muscles while incorporating effective cardio sessions. Each week, you'll focus on a mix of compound and isolation movements, utilizing a full gym setup to maximize your gains. Expect to challenge your strength with exercises like barbell squats and bench presses, while also boosting your endurance with targeted cardio. Commit to this program and watch your body transform as you build lean muscle and shed excess fat!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Triceps
9.8%
Front Delts
9%
Lats
8.9%
Quadriceps
8.3%
Chest
8.2%
Middle Delts
8.1%
Hamstrings
7.8%
Glutes
6.6%
Abs
6.2%
Biceps
5.5%
Lower Back
2.4%
Rear Delts
1.9%
Calves
1.8%
Cardio
1.8%
Adductors
1.7%
Forearms
0.5%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
60%
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Walking Lunge
3
12-15 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pullover (Dumbbell)
3
12-15 reps
-
5
Dip (Assisted)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
8
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
60%
2
Pull-Up (Bodyweight)
4
8-10 reps
-
3
Barbell Row
3
10-12 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
1
12-15 reps
-
7
Underhand Lat Pulldown
3
12-15 reps
-
8
Cardio
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
60%
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Arnold Press
3
10-12 reps
-
5
Shrug (Dumbbell)
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
10-12 Reps
60%
2
Leg Press3 Sets
12-15 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
-
4
Walking Lunge3 Sets
12-15 Reps
-
5
Seated Hamstring Curl3 Sets
12-15 Reps
-
6
Standing Calf Raise3 Sets
15-20 Reps
-
7
Cardio1 Set
15-20 mins
-
Day 2
1
Bench Press (Barbell)4 Sets
10-12 Reps
60%
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
3
Chest Fly (Cable)3 Sets
12-15 Reps
-
4
Pullover (Dumbbell)3 Sets
12-15 Reps
-
5
Dip (Assisted)3 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
-
7
Seated Overhead Press (Dumbbell)3 Sets
12-15 Reps
-
8
Cardio1 Set
20-30 mins
-
Day 3
1
Deadlift (Barbell)4 Sets
8-10 Reps
60%
2
Pull-Up (Bodyweight)4 Sets
8-10 Reps
-
3
Barbell Row3 Sets
10-12 Reps
-
4
Seated Row (Cable)3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)3 Sets
12-15 Reps
-
6
Preacher Curl (EZ Bar)1 Set
12-15 Reps
-
7
Underhand Lat Pulldown3 Sets
12-15 Reps
-
8
Cardio1 Set
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)4 Sets
10-12 Reps
60%
2
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
3
Face Pull3 Sets
12-15 Reps
-
4
Arnold Press3 Sets
10-12 Reps
-
5
Shrug (Dumbbell)3 Sets
12-15 Reps
-
6
Cable Crunch3 Sets
12-15 Reps
-
7
Hanging Leg Raise3 Sets
12-15 Reps
-