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BoostcampPNG

Workout Routine

by Zachary M.
2 athletes joined

Program Description

To workout the entire body fairly proportionately.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 16, 2026 03:57
  • Last Edited
    Feb 16, 2026 05:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
10.8%
Biceps
8.7%
Upper Back
7.9%
Abs
7.4%
Hamstrings
7.1%
Middle Delts
6.8%
Glutes
6.8%
Chest
6.3%
Rear Delts
6.3%
Quadriceps
6.3%
Lats
4.7%
Forearms
4.7%
Abductors
1.8%
Lower Back
1.6%
Adductors
1.1%
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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
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
5-8 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Concentration Curl
3
10-15 reps
-
6
Tricep Dip (Bodyweight)
3
6-10 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-20 reps
-
2
Overhead Press (Dumbbell)
4
5-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Hack Squat
3
6-10 reps
-
5
Hip Adductor (Machine)
2
12-20 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
3
10-15 reps
-
3
Rear Delt Fly (Machine)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Barbell)
3
6-10 reps
-
7
Wood Chop
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Iso-Lateral Row
3
6-10 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Weighted)
4
10-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Concentration Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
Day 2
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
7
Wrist Curls
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Wood Chop
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
Day 4
1
Iso-Lateral Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
Day 5
1
Leg Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
5
Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-