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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10%
Triceps
10%
Abs
8.7%
Quadriceps
8.3%
Hamstrings
7.7%
Biceps
7.3%
Front Delts
7.1%
Glutes
7%
Middle Delts
6.3%
Lats
5.5%
Chest
5.5%
Rear Delts
5.5%
Adductors
3.6%
Abductors
2.8%
Calves
2.4%
Lower Back
1.3%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
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
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
-