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BoostcampPNG

Star Wars - The Empire Workout

by Levente Biro

Program Description

Security in Strength, Order in Obedience

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 18, 2025 08:02
  • Last Edited
    Nov 18, 2025 08:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Chest
10.6%
Biceps
10.3%
Front Delts
9%
Upper Back
7.5%
Lats
7.4%
Hamstrings
7.1%
Middle Delts
6.4%
Abs
5.2%
Quadriceps
5.1%
Glutes
4.9%
Calves
2.9%
Lower Back
2.6%
Other
2.4%
Adductors
2%
Abductors
1.7%
Forearms
1.5%
Rear Delts
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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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
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Leg Raise (Captain's Chair)
3
17 reps
-
3
Cable Crunch
3
15 reps
-
4A
Incline Bench Press (Dumbbell)
3
10 reps
-
4B
Chest Press (Machine)
3
4-10 reps
-
5
Pec Fly (Dumbbell)
3
8 reps
-
6A
Shoulder Press (Machine)
3
10 reps
-
6B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
7-14 reps
-
9
Dip (Bodyweight)
3
AMRAP
-
10
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2A
Leg Curl
4
10 reps
-
2B
Lying Leg Curl
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6A
Leg Press
3
8 reps
-
6B
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
8
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-12 reps
-
3
Preacher Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
7
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Plank Hip Dips
3
AMRAP
-
3
Cable Crunch
3
15 reps
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Tricep Pushdown (Cable)
3
AMRAP
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
AMRAP
-
2
Wide Grip Pull-Up
5
AMRAP
-
3
Face Away Cable Curl
3
5-12 reps
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
7A
Seated Row (Cable)
3
10 reps
-
7B
Chest Supported Row (Machine)
3
10 reps
-
8
Walk
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
1 Set
AMRAP
-
2
Leg Raise (Captain's Chair)
3 Sets
17 Reps
-
3
Cable Crunch
3 Sets
15 Reps
-
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4B
Chest Press (Machine)
3 Sets
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
-
-
-
5
Pec Fly (Dumbbell)
3 Sets
8 Reps
-
6A
Shoulder Press (Machine)
3 Sets
10 Reps
-
6B
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
7-14 Reps
7-14 Reps
7-14 Reps
-
-
-
9
Dip (Bodyweight)
3 Sets
AMRAP
-
10
Walk
1 Set
30 mins
-
Day 2
1
Push Up
1 Set
AMRAP
-
2A
Leg Curl
4 Sets
10 Reps
-
2B
Lying Leg Curl
4 Sets
10 Reps
-
3
Hip Abductor (Machine)
3 Sets
15 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6A
Leg Press
3 Sets
8 Reps
-
6B
Squat (Smith Machine)
3 Sets
10 Reps
-
7A
Standing Calf Raise
3 Sets
5 Reps
-
7B
Seated Calf Raise
3 Sets
15 Reps
-
8
Walk
1 Set
30 mins
-
Day 3
1
Push Up
1 Set
AMRAP
-
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Seated Row (Cable)
3 Sets
10 Reps
-
7
Walk
1 Set
30 mins
-
Day 4
1
Push Up
1 Set
AMRAP
-
2
Plank Hip Dips
3 Sets
AMRAP
-
3
Cable Crunch
3 Sets
15 Reps
-
4
Bench Press (Barbell)
4 Sets
6 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Reverse Cable Corssover
3 Sets
-
7A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8
Walk
1 Set
30 mins
-
Day 5
1
Push Up
1 Set
AMRAP
-
2
Wide Grip Pull-Up
5 Sets
AMRAP
-
3
Face Away Cable Curl
3 Sets
5-12 Reps
-
4
Hammer Curl (Cable)
3 Sets
AMRAP
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7A
Seated Row (Cable)
3 Sets
10 Reps
-
7B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Walk
1 Set
30 mins
-