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BoostcampPNG

8-week Lean Gains

by Stogie-wan
109 athletes joined

Program Description

A blend of strength and hypertrophy training to improve physique while maintaining strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 21, 2023 04:32
  • Last Edited
    Jan 06, 2025 04:58

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
4
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
5
5 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Extension (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Russian Twist
4
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Plank
2
1 mins
-
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
8
Plank
2 Sets
1 mins
-
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
4 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
8
Plank
2 Sets
1 mins
-
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
4 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Tricep Extension (Machine)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Russian Twist
4 Sets
30 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Tricep Extension (Machine)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Russian Twist
4 Sets
30 Reps
-