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BoostcampPNG

Torso/Limbs

by Zeke W.
1 athletes joined

Program Description

Enjoyment

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 21, 2025 10:25
  • Last Edited
    Jan 25, 2026 11:52
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Triceps
11.3%
Quadriceps
9.3%
Upper Back
8.8%
Chest
8.7%
Abs
8%
Lats
6.9%
Biceps
6.4%
Glutes
6.4%
Hamstrings
6.4%
Middle Delts
5%
Forearms
2.9%
Rear Delts
2.9%
Lower Back
1.4%
Adductors
1.3%
Calves
1%
Other
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lying Cable Rope Curls
3
12-15 reps
-
5
Pec Deck (Machine)
3
15-20 reps
-
6
Preacher Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Overhead Extension (Dumbbell)
3
10-12 reps
-
3
Barbell Row
4
8-10 reps
-
4
Dip (Weighted)
4
6-8 reps
-
5A
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5B
Back Extension
3
20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4A
Step-Up (Weighted)
3
8-10 reps
-
4B
Single Leg Hamstring Curl
3
12-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6A
Box Jump
3
4-6 reps
-
6B
Kettlebell Swing
3
12-15 reps
-
7A
Tib Raise
3
15-20 reps
-
7B
Single-Leg Balance
3
1 mins
-
8A
Hanging Leg Raise
3
12-15 reps
-
8B
Side Plank with Reach Through
3
1 mins
-
8C
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lying Side Lateral Raise
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
15-20 reps
-
4
Front Raise
3
12-15 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
-
2A
Single Arm Row (Cable)
3
12-15 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown (Close Grip)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
12-15 reps
-
6
Pull-Up (Weighted)
4
6-8 reps
-
7A
Flutter Kicks
3
1 mins
-
7B
Russian Twist
3
1 mins
-
7C
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
6-8 reps
-
2
Hammer Curl (Dumbbell)
3
12-15 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Reverse Grip Tricep Extension
3
12-15 reps
-
7A
Sissy Squat
3
12-15 reps
-
7B
Leg Extension
3
12-15 reps
-
8
Lying Leg Curl
3
12-15 reps
-
9
Zercher Squat (Barbell)
4
8-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Lying Cable Rope Curls
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
5A
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5B
Back Extension
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4A
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4B
Single Leg Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6A
Box Jump
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
6B
Kettlebell Swing
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7A
Tib Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7B
Single-Leg Balance
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8A
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8B
Side Plank with Reach Through
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
8C
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2A
Single Arm Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2B
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
7A
Flutter Kicks
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
7B
Russian Twist
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
7C
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 6
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4A
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Reverse Grip Tricep Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7A
Sissy Squat
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7B
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
9
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-