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Breaking Forever Intermediate

by Valentin Cazaciuc
1 athletes joined

Program Description

3 days a week, hypertrophy focused program that aims to balance out muscles worked and also increase work capacity.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 28, 2024 10:55
  • Last Edited
    Jun 18, 2025 12:21

Summary

Unlock your potential with the Breaking Forever Intermediate program, a comprehensive 12-week journey designed for those ready to elevate their strength training. Committing just three days a week, you'll engage in a dynamic mix of machine and free-weight exercises, targeting all major muscle groups for balanced development. From hack squats to lat pulldowns, each session is structured to maximize gains and enhance endurance. Get ready to break through your limits and redefine your fitness goals!
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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
Hack Squat
2
1
8-10 reps
-
-
-
2
Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
2
10-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
-
-
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
2
1
5-8 reps
-
-
-
4
Chin-Up (Weighted)
2
1
5-8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
3
8-10 reps
-
5B
Skull Crusher (Barbell)
3
8-10 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
10-15 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
1 Set
8-10 Reps
-
-
-
2
Leg Press
2 Sets
10-12 Reps
-
3
Back Extension (Weighted)
2 Sets
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-15 Reps
-
5
Lat Pulldown
3 Sets
6-10 Reps
-
6
Incline Chest Press (Machine)
2 Sets
8-12 Reps
-
7
Chest Fly (Machine)
3 Sets
8-12 Reps
-
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
8B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
Day 2
1
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
3A
Hamstring Curl
3 Sets
8-12 Reps
-
3B
Leg Extension
3 Sets
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5A
Face Pull
3 Sets
10-15 Reps
-
5B
Cable Crunch
3 Sets
10-15 Reps
-
6
Lying Tricep Extension (Barbell)
2 Sets
6-10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Hack Squat
2 Sets
1 Set
10-12 Reps
-
-
-
2
Lying Leg Curl
3 Sets
6-10 Reps
-
3
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
-
-
-
4
Chin-Up (Weighted)
2 Sets
1 Set
5-8 Reps
-
-
-
5A
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
5B
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
6A
Chest Press (Machine)
3 Sets
8-12 Reps
-
6B
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
7
Front Lever
2 Sets
0.5 mins
-