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Dani’s workout

by Daniel L.

Program Description

PLUS ULTRA

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 09:22
  • Last Edited
    Jun 18, 2025 09:41

Summary

Dani's Workout is a comprehensive 12-week program designed to sculpt your upper body and build strength through a focused 6-day weekly regimen. Each session targets specific muscle groups, including chest, triceps, biceps, and back, utilizing a mix of machines, dumbbells, and bodyweight exercises. With a variety of effective movements like the Bench Press, Lat Pulldown, and Pull-Ups, you'll enhance your muscle definition and overall fitness. Get ready to commit to your goals and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Biceps
10.7%
Chest
9.6%
Lats
9.3%
Front Delts
9.3%
Upper Back
8.6%
Abs
8.2%
Quadriceps
7.2%
Middle Delts
6.9%
Glutes
5.2%
Abductors
4.1%
Hamstrings
3.8%
Calves
1.7%
Forearms
1.4%
Lower Back
1.4%
Rear Delts
0.3%
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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
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
Day 3
1
Leg Press
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Dip (Bodyweight)
3 Sets
12 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
Day 6
1
Leg Press
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-