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Fat burn

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5.0
(1 rating)

Program Description

Lose weight

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2024 12:43
  • Last Edited
    Jun 18, 2025 09:15

Summary

Ignite your fat-burning journey with this dynamic 12-week program designed for those ready to shed pounds and build strength. Committing just four days a week, you'll engage in a balanced mix of cardio and resistance training, featuring exercises like barbell squats, dumbbell bench presses, and high-intensity runs. Each session is crafted to maximize calorie burn while sculpting lean muscle. Get ready to transform your physique and boost your endurance with every rep and run!
Muscle Engagement
Front
Back
MuscleSet
Abs
10.8%
Quadriceps
10.4%
Triceps
9.9%
Hamstrings
9.4%
Glutes
7.3%
Biceps
7.3%
Lats
6.8%
Upper Back
6.8%
Front Delts
6.3%
Calves
5.2%
Chest
5.2%
Middle Delts
5.2%
Other
3%
Adductors
2.1%
Forearms
1.6%
Lower Back
1.6%
Rear Delts
0.5%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
22 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
27 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
One Arm Bent Over Row
3
10 reps
RPE 7
4
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
22 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
27 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7
2
Squat (Barbell)
3
10 reps
RPE 7
3
Leg Curl
3
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Knee Raise (Captain's Chair)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
22 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
27 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Barbell Row
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
10 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
22 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
27 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Leg Press
3
20 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Calf Raise
3
20 reps
RPE 7
6
Cable Crunch
3
20 reps
RPE 7
7
Russian Twist
3
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Run
1 Set
8 mins
@7
2
Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
15 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@7
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@7
6
Plank
1 Set
1 mins
@7
7
Knee Raise (Captain's Chair)
3 Sets
20 Reps
@7
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Barbell Row
3 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
Day 4
1
Run
1 Set
5 mins
@7
2
Leg Press
3 Sets
20 Reps
@7
3
Stiff Leg Deadlift
3 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
5
Seated Calf Raise
3 Sets
20 Reps
@7
6
Cable Crunch
3 Sets
20 Reps
@7
7
Russian Twist
3 Sets
20 Reps
@7
Day 1
1
Run
1 Set
5 mins
@7
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
One Arm Bent Over Row
3 Sets
10 Reps
@7
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@7
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7