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BoostcampPNG

Montys workout

by Fiit H.
1 athletes joined

Program Description

To build an all-rounder physique.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 07, 2025 01:09
  • Last Edited
    Sep 12, 2025 12:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Upper Back
10.3%
Hamstrings
9.6%
Biceps
9.2%
Front Delts
8.7%
Quadriceps
7.7%
Lats
7.6%
Chest
7.5%
Abs
6.8%
Glutes
5.2%
Middle Delts
4.3%
Calves
4.3%
Rear Delts
2.6%
Lower Back
1.9%
Forearms
1.7%
Cardio
1.1%
Adductors
0.9%
Abductors
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2
Bench Press (Barbell)
1
8-12 reps
-
3
Incline Fly Press (Dumbbell)
1
8-12 reps
-
4
Chest Fly (Cable)
1
AMRAP
-
5
Bicycle Crunch
1
15 reps
-
6
Hanging Leg Raise
1
10 reps
-
7
Plank
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-12 reps
-
2
Lat Pulldown
1
8-12 reps
-
3
Barbell Row
1
8-12 reps
-
4
T-Bar Row
1
8-12 reps
-
5
Seated Row (Cable)
1
8-12 reps
-
6
Deadlift (Barbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
8-12 reps
-
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
8-12 reps
-
4
Front Raise
1
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
8-12 reps
-
2
Skull Crusher (Barbell)
1
8-12 reps
-
3
Tricep Kickback
1
8-12 reps
-
4
Bicep Curl (Dumbbell)
1
8-12 reps
-
5
Preacher Curl (Dumbbell)
1
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
15-20 reps
-
2
Standing Calf Raise
1
15-20 reps
-
3
Leg Extension
1
15-20 reps
-
4
Lying Leg Curl
1
15-20 reps
-
5
Squat (Barbell)
1
15-20 reps
-
6
Leg Press
1
15-20 reps
-
7
Leg Curl
1
15-20 reps
-
8
Stiff Leg Deadlift
1
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
AMRAP
-
5
Bicycle Crunch
3 Sets
15 Reps
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
7
Plank
3 Sets
30 mins
-
Day 2
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Barbell Row
3 Sets
8-12 Reps
-
4
T-Bar Row
3 Sets
8-12 Reps
-
5
Seated Row (Cable)
3 Sets
8-12 Reps
-
6
Deadlift (Barbell)
3 Sets
8-12 Reps
-
Day 3
1
Cardio
1 Set
-
Day 4
1
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Front Raise
4 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
2
Skull Crusher (Barbell)
4 Sets
8-12 Reps
-
3
Tricep Kickback
4 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 6
1
Seated Calf Raise
4 Sets
15-20 Reps
-
2
Standing Calf Raise
4 Sets
15-20 Reps
-
3
Leg Extension
4 Sets
15-20 Reps
-
4
Lying Leg Curl
4 Sets
15-20 Reps
-
5
Squat (Barbell)
4 Sets
15-20 Reps
-
6
Leg Press
4 Sets
15-20 Reps
-
7
Leg Curl
4 Sets
15-20 Reps
-
8
Stiff Leg Deadlift
4 Sets
15-20 Reps
-
Day 7
1
Cardio
1 Set
-
-