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Amah’s FBEOD Recomp Program

by Amah

Program Description

FBEOD is a smart, full-body strength and hypertrophy program designed to be performed three times a week, rotating through A, B, and C workouts. It targets every major muscle group with balanced volume, combining machines, free weights, and bodyweight movements to support muscle growth, fat loss, and long-term progress. Ideal for recomposition, it’s built for lifters who want efficient, sustainable results without training every day.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 26, 2025 06:12
  • Last Edited
    Aug 03, 2025 03:19

Summary

Transform your physique with Amah’s FBEOD Recomp Program, a comprehensive 12-week journey designed for those ready to build strength and redefine their body composition. With six days of targeted workouts each week, you'll engage in a balanced mix of cardio and resistance training, including exercises like the Romanian Deadlift and Incline Bench Press. This program is perfect for anyone looking to enhance muscle tone while shedding excess fat, all within a full gym setting. Get ready to challenge yourself and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.4%
Triceps
10%
Upper Back
8.9%
Hamstrings
7.9%
Biceps
7.7%
Lats
7.2%
Abs
7.2%
Glutes
6.9%
Front Delts
6.2%
Chest
5.8%
Cardio
5.2%
Calves
5.2%
Middle Delts
4.1%
Adductors
2.4%
Rear Delts
1.7%
Forearms
1.4%
Lower Back
1.4%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
RPE 6
2
Leg Press
3
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Squat (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Standing Calf Raise
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Decline Crunch
3
10 reps
-
11
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Curl
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Goblet Squat
3
10 reps
-
7
Face Pull
3
10 reps
-
8
Seated Calf Raise
3
20 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Leg Extension
3
10 reps
-
3
Flat Chest Press (Machine)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Behind-the-Neck Lat Pulldown
3
10 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Seated Row (Machine)
3
10 reps
-
8
Side Bend (Dumbbell)
3
15 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Preacher Curl (Dumbbell)
3
10 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30 mins
-
2
Treadmill
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Treadmill
1 Set
12 mins
@6
2
Leg Press
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Seated Row (Machine)
4 Sets
10 Reps
-
6
Squat (Barbell)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
10
Decline Crunch
3 Sets
10 Reps
-
11
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Elliptical
1 Set
30 mins
-
2
Treadmill
1 Set
60 mins
-
Day 3
1
Treadmill
1 Set
12 mins
-
2
Leg Curl
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
8 Reps
-
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Lat Pulldown
4 Sets
10 Reps
-
6
Goblet Squat
3 Sets
10 Reps
-
7
Face Pull
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
20 Reps
-
9
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
10
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
11
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 4
1
Elliptical
1 Set
30 mins
-
2
Treadmill
1 Set
60 mins
-
Day 5
1
Treadmill
1 Set
12 mins
-
2
Leg Extension
3 Sets
10 Reps
-
3
Flat Chest Press (Machine)
3 Sets
8 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Behind-the-Neck Lat Pulldown
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-
7
Seated Row (Machine)
3 Sets
10 Reps
-
8
Side Bend (Dumbbell)
3 Sets
15 Reps
-
9
Shoulder Press (Machine)
3 Sets
10 Reps
-
10
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
11
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 6
1
Elliptical
1 Set
30 mins
-
2
Treadmill
1 Set
60 mins
-