logo
BoostcampPNG

LVAC program

by Ben Cadenbach
3 athletes joined

Program Description

Mass

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 15, 2024 08:33
  • Last Edited
    Jun 18, 2025 08:49

Summary

The LVAC program is a comprehensive 12-week training regimen designed to elevate your strength and conditioning through a structured 6-day workout schedule. Each session targets key muscle groups with a mix of barbell, dumbbell, and machine exercises, ensuring balanced development and optimal performance. With a focus on progressive overload, you'll engage in effective lifts like the bench press and cable fly, complemented by core-strengthening movements such as planks. Equip yourself with a full gym setup and get ready to transform your physique and boost your confidence!
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
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
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Chest Press (Machine)
3 Sets
10 Reps
-
6
Incline Chest Press (Machine)
3 Sets
10 Reps
-
7
Good Morning
3 Sets
10 Reps
-
8
Back Extension
3 Sets
10 Reps
-
9
Seated Row (Cable)
3 Sets
10 Reps
-
10
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
11
Plank
3 Sets
1 mins
-
12
Decline Crunch
3 Sets
15 Reps
-
13
Hanging Leg Raise
3 Sets
15 Reps
-
Day 3
1
Hammer Curl
3 Sets
10 Reps
-
2
French Press
3 Sets
10 Reps
-
3
Chin-Up (Weighted)
3 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
10 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
8
Arnold Press
3 Sets
10 Reps
-
9
Push Up
3 Sets
10 Reps
-
10
T-Bar Row
3 Sets
10 Reps
-
11
Bicep Curl (Cable)
3 Sets
10 Reps
-
12
Single Arm Iso Row
3 Sets
10 Reps
-
13
Side Bend (Dumbbell)
3 Sets
10 Reps
-
14
Tricep Extension (Machine)
3 Sets
10 Reps
-
15
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Standing Calf Raise
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Lunge (Dumbbell)
3 Sets
10 Reps
-
8
Split Squat (Dumbbell)
3 Sets
10 Reps
-
9
Hip Abductor (Machine)
3 Sets
10 Reps
-
Day 5
1
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
2
Front Raise
3 Sets
10 Reps
-
3
Ring Push Up
3 Sets
10 Reps
-
4
Reverse Pec Deck
3 Sets
10 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
7
Lying Pullover (Cable)
3 Sets
10 Reps
-
8
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
9
Seated Dip (Machine)
3 Sets
10 Reps
-
10
High Row
3 Sets
10 Reps
-
11
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
12
Chest Fly (Cable)
3 Sets
10 Reps
-
13
Trap Bar Deadlift
3 Sets
10 Reps
-
14
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Run
1 Set
-
2
2km Row
1 Set
-
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Cable Crossover
3 Sets
10 Reps
-
7
Pec Deck (Machine)
3 Sets
10 Reps
-
8
Shoulder Press (Machine)
3 Sets
10 Reps
-
9
Shrug (Dumbbell)
3 Sets
10 Reps
-
10
Dumbbell Bench Pullover
3 Sets
10 Reps
-
11
Pull-Up (Weighted)
3 Sets
10 Reps
-
12
Dumbbell Row
3 Sets
10 Reps
-