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Full body 1

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Program Description

Unlock your full potential with the Full Body 1 program, a comprehensive 10-week journey designed to sculpt and strengthen your entire physique. Commit to five days a week of dynamic workouts that blend strength training and functional movements, ensuring balanced muscle development and enhanced endurance. Ideal for all fitness levels, this program will challenge you while providing the structure you need to achieve your goals. Get ready to transform your body and elevate your fitness game!

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 30, 2026 02:37
  • Last Edited
    Mar 30, 2026 02:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Front Delts
12.3%
Biceps
11.4%
Chest
8.2%
Upper Back
8.2%
Lats
6.5%
Middle Delts
6.5%
Glutes
5.7%
Hamstrings
5.7%
Forearms
4.9%
Quadriceps
4.9%
Other
2.7%
Rear Delts
2.5%
Lower Back
1.6%
Abs
1.6%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Hammer Curl (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Hack Squat
3
10 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Hamstring Curl
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
-
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Preacher Curl (Machine)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Reverse Grip Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
-
2
Standing Lat Pull Down (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
7
Walk
1
55 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Walk
1 Set
55 mins
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Walk
1 Set
55 mins
-
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Walk
1 Set
55 mins
-
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Reverse Grip Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Walk
1 Set
55 mins
-
Day 5
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Standing Lat Pull Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Walk
1 Set
55 mins
-