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BoostcampPNG

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 02:36

Summary

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Summaries generated by Al available in different styles.
Summaries don't replace article utility, but aid in understanding high-level points.
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ON THE BOOSTCAMP APP FOR FREE
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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
-