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Aidan’s Fat Loss + Muscle Gain

by Aidan T.
1 athletes joined

Program Description

Aidan’s weight loss

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    10 minutes
  • Created
    May 28, 2025 06:25
  • Last Edited
    Jun 18, 2025 10:25

Summary

Aidan’s Fat Loss + Muscle Gain program is a comprehensive 14-week journey designed to sculpt your physique while torching fat. With five training days each week, you'll engage in a balanced mix of strength and conditioning exercises, including bodyweight movements, dumbbell lifts, and cable work. This program emphasizes compound movements to maximize muscle growth and fat loss, ensuring you build lean muscle while shedding unwanted weight. Get ready to transform your body and boost your confidence with each workout!
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
-
6
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
7
Plank
3 Sets
0.5 mins
-
Day 2
1
Goblet Squat
3 Sets
12 Reps
-
2
Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Walking Lunge
3 Sets
15 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
5
Russian Twist (Dumbbell)
3 Sets
30 Reps
-
6
Mountain Climber
3 Sets
0.6 mins
-
Day 3
1
Stair Climber
1 Set
20 mins
-
2
Treadmill
1 Set
20 mins
-
3
Stretching
1 Set
5 mins
-
Day 4
1
Jump Squat
4 Sets
30 Reps
-
2
Push Up
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Plank with Shoulder Taps
3 Sets
0.5 mins
-
6
Jumping Jack
3 Sets
50 Reps
-
7
Burpee
3 Sets
5 Reps
-
Day 5
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Seated Row (Cable)
3 Sets
12 Reps
-
7
Shoulder Press (Machine)
3 Sets
12 Reps
-