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Leanjacked

by Rhys F.

Program Description

This program provides a way to either focus on getting leaner and losing weight or gaining muscle. To progress, both increase the reps on each set and/or increase the weight. Take deload weeks when needed.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 06:19
  • Last Edited
    Sep 03, 2025 06:39
Muscle Engagement
Front
Back
MuscleSet
Lats
15.8%
Upper Back
14.5%
Biceps
13.6%
Triceps
10.6%
Chest
9.7%
Middle Delts
9.4%
Front Delts
8.8%
Rear Delts
5.5%
Quadriceps
4.5%
Hamstrings
3.6%
Forearms
1.8%
Glutes
0.9%
Calves
0.8%
Abductors
0.5%
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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
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
-
2
Leg Extension
3
8-10 reps
-
3
Leg Curl
3
8-10 reps
-
4
Standing Calf Raise
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-10 reps
-
2
Chest Fly (Cable)
4
8-10 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pullover (Machine)
2
10-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Dumbbell)
3
6-8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
2
Chest Fly (Cable)
4 Sets
8-10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
4
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
5
Shoulder Press (Machine)
2 Sets
8-10 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
8-10 Reps
-
3
Pullover (Machine)
2 Sets
10-12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Leg Press
3 Sets
6-8 Reps
-
2
Leg Extension
3 Sets
8-10 Reps
-
3
Leg Curl
3 Sets
8-10 Reps
-
4
Standing Calf Raise
1 Set
10-12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
2
Chest Fly (Cable)
4 Sets
8-10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
4
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
5
Shoulder Press (Machine)
2 Sets
8-10 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
8-10 Reps
-
3
Pullover (Machine)
2 Sets
10-12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Chin-Up (Bodyweight)
3 Sets
AMRAP
-