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Summer Glow Up

by Gabriel V.

Program Description

To help skinny kids gain lean mass and muscle over the summer.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 03:37
  • Last Edited
    Jun 18, 2025 09:45

Summary

Transform your physique this summer with the **Summer Glow Up** program! Over 13 weeks, you'll engage in a balanced routine of 4 workouts per week, targeting all major muscle groups with a variety of machines and bodyweight exercises. Each session is designed to build strength, enhance muscle tone, and boost your confidence as you work towards your fitness goals. Get ready to shine with a structured plan that combines effective movements like the Incline Chest Press and Leg Press, ensuring you maximize your results in the gym!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
2
15 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
4
8 reps
-
6
Lateral Raise (Machine)
3
8 reps
-
7
Monastery Tricep Extension
3
8 reps
-
8
Reverse Pec Deck
3
10 reps
-
9
Russian Twist
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Preacher Curl (EZ Bar)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Curl
3
8 reps
-
3
Calf Raise (Machine)
3
12 reps
-
4
Shoulder Press (Machine)
4
8 reps
-
5
Hammer Curl (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Seated Cable Crunch
3
15 reps
-
8
Side Plank
3
1 mins
-
Week 1
1 / 13 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
8 Reps
-
3
Chest Press (Machine)
3 Sets
8 Reps
-
4
Seated Row (Machine)
3 Sets
8 Reps
-
5
Bicep Curl (Cable)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
7
Pec Deck (Machine)
3 Sets
10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
9
Plank
3 Sets
1 mins
-
Day 2
1
Leg Press (45 Degrees)
4 Sets
8 Reps
-
2
Leg Curl
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
2 Sets
15 Reps
-
4
Calf Raise (Machine)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
4 Sets
8 Reps
-
6
Lateral Raise (Machine)
3 Sets
8 Reps
-
7
Monastery Tricep Extension
3 Sets
8 Reps
-
8
Reverse Pec Deck
3 Sets
10 Reps
-
9
Russian Twist
3 Sets
20 Reps
-
Day 3
1
Incline Chest Press (Machine)
4 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
8 Reps
-
3
Seated Row (Machine)
3 Sets
8 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
5
Pec Deck (Machine)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
8
Side Plank
2 Sets
1 mins
-
Day 4
1
Leg Press
4 Sets
8 Reps
-
2
Leg Curl
3 Sets
8 Reps
-
3
Calf Raise (Machine)
3 Sets
12 Reps
-
4
Shoulder Press (Machine)
4 Sets
8 Reps
-
5
Hammer Curl (Cable)
3 Sets
8 Reps
-
6
Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Seated Cable Crunch
3 Sets
15 Reps
-
8
Side Plank
3 Sets
1 mins
-