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12 Week Amped Up

by Joseph R.
1 athletes joined

Program Description

The JR 12-Week Bodybuilding Plan is designed to help you build muscle, burn fat, and increase strength through a structured mix of progressive weight training, targeted hypertrophy, and strategic cardio sessions. This program balances machines, free weights, and HIIT workouts to maximize muscle growth while shedding excess fat. Whether you're starting fresh or leveling up your fitness game, this plan will keep you amped up and on track to achieve your best physique. 💪🔥

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2025 02:16
  • Last Edited
    Mar 06, 2025 02:23
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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
Chest Press (Machine)
4
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Bench Press (Close Grip)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Bench Press (Close Grip)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Bench Press (Close Grip)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Bench Press (Close Grip)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Bench Press (Close Grip)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Bench Press (Close Grip)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Pec Fly (Dumbbell)
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Jumping Jack
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Leg Raise (Captain's Chair)
3
12 reps
-
5
Russian Twist
3
15 reps
-
6
Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Hammer Curl (Cable)
3
10-12 reps
-
6
Hyperextension
3
12 reps
-
7
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
25-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Barbell Row
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Cardio
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
7
Deadlift (Barbell)
4
12 reps
-
8
Glute Kickback
3
12-15 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
7
Deadlift (Barbell)
4
12 reps
-
8
Glute Kickback
3
12-15 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
7
Deadlift (Barbell)
4
12 reps
-
8
Glute Kickback
3
12-15 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
7
Deadlift (Barbell)
4
12 reps
-
8
Glute Kickback
3
12-15 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
7
Deadlift (Barbell)
4
12 reps
-
8
Glute Kickback
3
12-15 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Hip Thrust (Machine)
4
12 reps
-
7
Deadlift (Barbell)
4
12 reps
-
8
Glute Kickback
3
12-15 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Deadlift (Barbell)
4
12 reps
-
7
Glute Kickback
3
12-15 reps
-
8
Hip Thrust (Machine)
4
12 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Deadlift (Barbell)
4
12 reps
-
7
Glute Kickback
3
12-15 reps
-
8
Hip Thrust (Machine)
4
12 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Deadlift (Barbell)
4
12 reps
-
7
Glute Kickback
3
12-15 reps
-
8
Hip Thrust (Machine)
4
12 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Deadlift (Barbell)
4
12 reps
-
7
Glute Kickback
3
12-15 reps
-
8
Hip Thrust (Machine)
4
12 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Deadlift (Barbell)
4
12 reps
-
7
Glute Kickback
3
12-15 reps
-
8
Hip Thrust (Machine)
4
12 reps
-
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
-
2
Leg Press
4
10-12 reps
-
3
Calf Raise (Leg Press)
3
12-15 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Deadlift (Barbell)
4
12 reps
-
7
Glute Kickback
3
12-15 reps
-
8
Hip Thrust (Machine)
4
12 reps
-
9
Cardio
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
10-12 Reps
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
7
Cardio
1 Set
15-20 mins
-
Day 2
1
Kettlebell Swing
4 Sets
15 Reps
-
2
Jumping Jack
4 Sets
1 mins
-
3
Med Ball Slam
4 Sets
15 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
5
Russian Twist
3 Sets
15 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Seated Row (Machine)
3 Sets
10-12 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
6
Hyperextension
3 Sets
12 Reps
-
7
Cardio
1 Set
10-15 mins
-
Day 4
1
Cardio (Zone 2)
1 Set
25-30 mins
-
Day 5
1
Bench Press (Barbell)
3 Sets
10-12 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Barbell Row
3 Sets
10-12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
8
Cardio
1 Set
15-20 mins
-
Day 6
1
Squat (Dumbbell)
3 Sets
10-12 Reps
-
2
Leg Press
4 Sets
10-12 Reps
-
3
Calf Raise (Leg Press)
3 Sets
12-15 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-
5
Leg Extension
3 Sets
10-12 Reps
-
6
Hip Thrust (Machine)
4 Sets
12 Reps
-
7
Deadlift (Barbell)
4 Sets
12 Reps
-
8
Glute Kickback
3 Sets
12-15 Reps
-
9
Cardio
1 Set
20 mins
-