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Amah’s FBEOD Recomp Program

by Abasiama N.

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
    Jul 26, 2025 07:52
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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
-