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Flex and Fire Program

by Michael F.
2 athletes joined

Program Description

This 4-day training split is built for women who want more than just “toned arms” or endless cardio. This program is designed to: Build real strength without bulking Shape glutes, legs, shoulders, and arms for a confident, feminine physique Improve posture, core stability, and joint health Rebuild energy and metabolism through muscle, not starvation Fit into a busy schedule with smart, focused workouts Each workout blends machine and free weight movements for joint-friendly progress, while still building the foundation for long-term muscle growth and metabolic health. Glutes and posture are prioritized. Consistency is everything!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 11:40
  • Last Edited
    Aug 09, 2025 11:42

Summary

Unleash your potential with the Flex and Fire Program! Over 12 weeks, this dynamic 4-day workout plan focuses on building strength and sculpting your physique through targeted upper and lower body sessions. Each workout combines compound lifts and isolation exercises, ensuring a comprehensive approach to muscle development. With a mix of machines and free weights, you'll engage key muscle groups, enhance your performance, and ignite your fitness journey. Get ready to flex your limits and fire up your results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.9%
Quadriceps
10.2%
Upper Back
9.8%
Hamstrings
8.6%
Abs
7.4%
Adductors
7%
Chest
5.9%
Rear Delts
5.9%
Front Delts
5.9%
Triceps
5.5%
Lats
5.1%
Middle Delts
4.7%
Biceps
4.3%
Calves
3.9%
Lower Back
2.7%
Abductors
2%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
3 Sets
8 Reps
-
4A
Pec Deck (Machine)
3 Sets
8 Reps
-
4B
Reverse Pec Deck
3 Sets
8 Reps
-
5
Cable Crunch
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Push Up
3 Sets
-
Day 2
1
Seated Hamstring Curl
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8 Reps
-
4A
Hip Adductor (Machine)
3 Sets
8 Reps
-
4B
Hip Abductor (Machine)
3 Sets
8 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
Day 3
1
Face Pull
3 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Reverse Pec Deck
3 Sets
8 Reps
-
5
Abs Crunch (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
-
7
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
-
Day 4
1
Leg Extension
3 Sets
8 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Lunge (Bodyweight)
3 Sets
12 Reps
-
6A
Hip Adductor (Machine)
3 Sets
8 Reps
-
6B
Hip Adductor (Machine)
3 Sets
8 Reps
-
7
Cable Crunch
3 Sets
8 Reps
-