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Get Lean

by Albin Antony

Program Description

Get lean and strong

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2025 06:49
  • Last Edited
    Nov 20, 2025 04:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Biceps
10.6%
Triceps
9.9%
Front Delts
9.5%
Hamstrings
8.7%
Lats
8.4%
Quadriceps
8%
Chest
7.6%
Glutes
6.5%
Middle Delts
3.8%
Calves
3.8%
Abs
2.7%
Rear Delts
2.3%
Lower Back
2.3%
Forearms
1.5%
Adductors
0.8%
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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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Cable Crossover
3
-
3
Preacher Curl (Barbell)
3
-
4
Hammer Curl (Dumbbell)
3
-
5
Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
3
-
3
Seated Row (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Hamstring Curl
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Squat (Smith Machine)
3
-
5
Calf Raise (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Tricep Kickback
3
-
3
Seated Dumbbell Curl
3
-
4
Bicep Curl (Cable)
3
-
5
Chest Press (Machine)
3
-
6
Pec Deck (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
-
2
Front Raise
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Chest Supported Row (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Calf Raise (Machine)
3
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
-
2
Cable Crossover
3 Sets
-
3
Preacher Curl (Barbell)
3 Sets
-
4
Hammer Curl (Dumbbell)
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Front Raise
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Hamstring Curl
3 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
-
4
Squat (Smith Machine)
3 Sets
-
5
Calf Raise (Machine)
3 Sets
-
Day 4
1
Tricep Rope Push Down (Cable)
3 Sets
-
2
Tricep Kickback
3 Sets
-
3
Seated Dumbbell Curl
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Chest Press (Machine)
3 Sets
-
6
Pec Deck (Machine)
3 Sets
-
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
-
2
Front Raise
3 Sets
-
3
Lat Pulldown (Neutral Grip)
3 Sets
-
4
Chest Supported Row (Machine)
3 Sets
-
5
Face Pull
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
Day 6
1
Split Squat (Smith Machine)
3 Sets
-
2
Hip Thrust (Machine)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Calf Raise (Machine)
3 Sets
-