Program Description
This workout program is designed to build strength, power, and stability across the lower body while maintaining overall balance in full‑body conditioning. The plan prioritises major muscle groups including the quads, hamstrings, glutes, and calves, with a mix of compound lifts, isolation work, and functional movements that support mobility and athletic performance. The structure gradually increases training intensity week by week, ensuring steady progression without overloading the joints or risking injury. Each session targets the lower body through strength-focused exercises such as squats, deadlifts, lunges, and hip‑hinge variations, combined with accessory movements to improve muscle definition and endurance. Core engagement, flexibility work, and upper-body maintenance exercises are included to ensure overall symmetry and stability.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout70 minutes
- CreatedFeb 16, 2026 08:57
- Last EditedFeb 16, 2026 09:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Triceps
10.8%
Abs
8.8%
Hamstrings
8.4%
Front Delts
7.8%
Biceps
7.4%
Rear Delts
6.6%
Glutes
6.6%
Quadriceps
5.2%
Chest
4.8%
Lats
4.8%
Forearms
4.2%
Middle Delts
3.6%
Calves
3.2%
Lower Back
2.6%
Cardio
1.6%
Neck
1.2%
Adductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Curl
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
14 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Chin-Up (Bodyweight)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Bench Press (Smith Machine)
3
10 reps
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Tricep Kickback
3
20 reps
-
5
Upright Row (Barbell)
3
12 reps
-
6
Lying Rear Lateral Raise
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
15 mins
-
2
Treadmill
1
30 mins
-
3
Farmer's Walk (Weighted)
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Plank
2
1 mins
-
Week 1
1 / 14 Weeks
Day 7
1
Elliptical1 Set
15 mins
-
2
Treadmill1 Set
30 mins
-
3
Farmer's Walk (Weighted)3 Sets
20 Reps
-
4
Hanging Leg Raise3 Sets
20 Reps
-
5
Plank2 Sets
1 mins
-
Day 1
1
Face Pull3 Sets
15 Reps
-
2
Reverse Pec Deck3 Sets
-
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4
Bench Press (Dumbbell)3 Sets
10 Reps
-
5
Lateral Raise (Cable)3 Sets
15 Reps
-
6
Seated Shoulder Press (Dumbbell)3 Sets
-
7A
Single Arm Tricep Extension (Cable)3 Sets
-
7B
Tricep Pushdown (Cable)3 Sets
-
Day 2
1
Leg Extension3 Sets
15 Reps
-
2
Leg Curl4 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
4
Hip Thrust (Machine)3 Sets
10 Reps
-
5
Hyperextension3 Sets
15 Reps
-
6
Standing Calf Raise4 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)1 Set
1 mins
-
Day 3
1
Push Up3 Sets
15 Reps
-
2
Neck Curl3 Sets
20 Reps
-
3
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
-
4
Hanging Leg Raise3 Sets
12 Reps
-
5
Abs Crunch (Weighted)3 Sets
30 Reps
-
6
Cycling1 Set
15 mins
-
7
Treadmill1 Set
30 mins
-
Day 4
1
Pull-Up (Weighted)3 Sets
10 Reps
-
2
Wide Grip Lat Pulldown4 Sets
12 Reps
-
3
T-Bar Row3 Sets
12 Reps
-
4
Reverse Pec Deck3 Sets
14 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
12 Reps
-
7
Preacher Curl (Dumbbell)3 Sets
12 Reps
-
8
Chin-Up (Bodyweight)2 Sets
10 Reps
-
Day 5
1
Step-Up (Weighted)4 Sets
12 Reps
-
2
Hip Thrust (Machine)4 Sets
10 Reps
-
3
Goblet Squat3 Sets
12 Reps
-
4
Leg Curl4 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
15 Reps
-
6
Abs Crunch (Machine)3 Sets
20 Reps
-
Day 6
1
Face Pull3 Sets
15 Reps
-
2
Bench Press (Smith Machine)3 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)3 Sets
12 Reps
-
4
Tricep Kickback3 Sets
20 Reps
-
5
Upright Row (Barbell)3 Sets
12 Reps
-
6
Lying Rear Lateral Raise3 Sets
12 Reps
-
7
Rear Delt Fly (Cable)3 Sets
12 Reps
-
8
21s (EZ Bar)2 Sets
21 Reps
-