Program Description
A blend of strength and hypertrophy training to improve physique while maintaining strength.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedOct 21, 2023 04:32
- Last EditedJan 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.
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 Press3 Sets
12 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Hamstring Curl3 Sets
12 Reps
-
5
Hip Adductor (Machine)3 Sets
15 Reps
-
6
Hip Abductor (Machine)3 Sets
15 Reps
-
7
Seated Calf Raise3 Sets
15 Reps
-
8
Plank2 Sets
1 mins
-
Day 4
1
Bent Over Row (Barbell)4 Sets
12 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Face Pull4 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 Press3 Sets
12 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Hamstring Curl3 Sets
12 Reps
-
5
Hip Adductor (Machine)3 Sets
15 Reps
-
6
Hip Abductor (Machine)3 Sets
15 Reps
-
7
Seated Calf Raise3 Sets
15 Reps
-
8
Plank2 Sets
1 mins
-
Day 1
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Face Pull4 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 Twist4 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 Twist4 Sets
30 Reps
-