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Baptiste PRIME

by Bob3tPlayzFN
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Program Description

Transformer Baptiste en Marcel.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 08, 2026 02:51
  • Last Edited
    Jan 08, 2026 03:27
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Triceps
12.5%
Upper Back
10.4%
Quadriceps
9.7%
Hamstrings
9.7%
Chest
8.3%
Middle Delts
8.3%
Glutes
7.6%
Biceps
6.3%
Rear Delts
6.3%
Lats
4.2%
Forearms
2.1%
Lower Back
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
French Press
1
2
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-14 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Shrug (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
-
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
3
French Press
1 Set
2 Sets
8-10 Reps
10-12 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
-
-
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Hamstring Curl
3 Sets
8-12 Reps
-
4
Shrug (Dumbbell)
1 Set
2 Sets
8-10 Reps
10-12 Reps
-
-
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
8-10 Reps
10-12 Reps
-
-