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BoostcampPNG

Embry Starred v3

by William T.

Program Description

Mass building for a decent home gym set up

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 16, 2025 04:44
  • Last Edited
    Nov 16, 2025 05:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.4%
Biceps
11.8%
Chest
10.5%
Lats
10.4%
Triceps
10.3%
Front Delts
8.1%
Rear Delts
7.4%
Middle Delts
6.1%
Quadriceps
5.2%
Hamstrings
3.8%
Glutes
3.3%
Other
1.7%
Calves
1.7%
Forearms
1.4%
Abs
1.4%
Lower Back
0.9%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Low Cable Incline Chest Fly
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Decline Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
7
Chest Fly (Dumbbell)
2
15 reps
-
8
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Overhead Cable Rope Extention
3
12 reps
-
10
Single Arm Pushdown
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Pull-Up (Band)
3
15 reps
-
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Clean Deadlift
2
1
12 reps
10 reps
-
-
7
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
9
Incline Curl (Dumbbell)
1
3
2
15 reps
12 reps
8 reps
-
-
-
10
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
11
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
12
Preacher Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
-
2
Seated Overhead Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
-
-
-
4A
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4B
Rear Delt Fly (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
4C
Lying Rear Lateral Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2
2
20 reps
15 reps
-
-
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Yoga
1 Set
20 mins
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Low Cable Incline Chest Fly
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Decline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
7
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Overhead Cable Rope Extention
3 Sets
12 Reps
-
10
Single Arm Pushdown
3 Sets
12 Reps
-
Day 2
1
Yoga
1 Set
20 mins
-
2
Pull-Up (Band)
3 Sets
15 Reps
-
3
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
T-Bar Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6
Clean Deadlift
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Single Arm Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
9
Incline Curl (Dumbbell)
1 Set
3 Sets
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
10
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
11
Hammer Curl (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
12
Preacher Curl (Dumbbell)
1 Set
-
Day 3
1
Yoga
1 Set
20 mins
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
4A
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4B
Rear Delt Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4C
Lying Rear Lateral Raise
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
20 Reps
15 Reps
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
-
9
Standing Calf Raise
3 Sets
15 Reps
-
Day 4
1
Yoga
1 Set
20 mins
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Low Cable Incline Chest Fly
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Decline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
7
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Overhead Cable Rope Extention
3 Sets
12 Reps
-
10
Single Arm Pushdown
3 Sets
12 Reps
-
Day 5
1
Yoga
1 Set
20 mins
-
2
Pull-Up (Band)
3 Sets
15 Reps
-
3
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
T-Bar Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6
Clean Deadlift
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Single Arm Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
9
Incline Curl (Dumbbell)
1 Set
3 Sets
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
10
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
11
Hammer Curl (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
12
Preacher Curl (Dumbbell)
1 Set
-
Day 6
1
Yoga
1 Set
20 mins
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
4A
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4B
Rear Delt Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4C
Lying Rear Lateral Raise
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4D
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
20 Reps
15 Reps
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
-
9
Standing Calf Raise
3 Sets
15 Reps
-