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Felipe Mejía

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Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    May 27, 2025 07:42
  • Last Edited
    Jun 18, 2025 11:58

Summary

Transform your physique with the Felipe Mejía program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you’ll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. From barbell squats to machine leg curls, each session is crafted to enhance strength, build muscle, and improve overall fitness. Get ready to push your limits and achieve the results you’ve been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
-
2
Incline Bench Press (Dumbbell)
1
8 reps
-
3
Push Up
1
8 reps
-
4
Tricep Extension (Cable)
1
8 reps
-
5
Lateral Raise (Cable)
1
8 reps
-
6
Overhead Extension (Dumbbell)
1
8 reps
-
7
Skull Crusher (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
8 reps
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Glute Kickback
1
8 reps
-
5
Leg Curl
1
8 reps
-
6
Calf Raise (Machine)
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Single Arm Row (Cable)
1
-
4
Incline Curl (Dumbbell)
2
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Cable)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
-
2
Barbell Row
1
8 reps
-
3
Lat Pulldown
1
8 reps
-
4
Incline Curl (Dumbbell)
1
8 reps
-
5
Preacher Curl (Dumbbell)
1
8 reps
-
6
Shrug (Dumbbell)
1
8 reps
-
7
Rear Delt Fly (Dumbbell)
1
8 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
-
2
Hip Thrust (Machine)
1
8 reps
-
3
Lying Leg Curl
1
8 reps
-
4
Hip Adductor (Machine)
1
8 reps
-
5
Lunge (Dumbbell)
1
8 reps
-
6
Seated Calf Raise
1
8 reps
-
7
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
8 reps
-
2
Tricep Dip (Bodyweight)
1
8 reps
-
3
Seated Military Press (Smith Machine)
1
8 reps
-
4
Spider Curl
1
8 reps
-
5
Single Arm Tricep Extension (Cable)
1
8 reps
-
6
Abs Crunch (Machine)
1
-
7
Lateral Raise (Dumbbell)
1
8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Hip Adductor (Machine)
1 Set
8 Reps
-
2
Squat (Barbell)
1 Set
8 Reps
-
3
Leg Extension
1 Set
8 Reps
-
4
Glute Kickback
1 Set
8 Reps
-
5
Leg Curl
1 Set
8 Reps
-
6
Calf Raise (Machine)
1 Set
8 Reps
-
7
Abs Crunch (Machine)
1 Set
-
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
-
2
Hip Thrust (Machine)
1 Set
8 Reps
-
3
Lying Leg Curl
1 Set
8 Reps
-
4
Hip Adductor (Machine)
1 Set
8 Reps
-
5
Lunge (Dumbbell)
1 Set
8 Reps
-
6
Seated Calf Raise
1 Set
8 Reps
-
7
Abs Crunch (Machine)
1 Set
-
Day 1
1
Bench Press (Barbell)
1 Set
8 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
8 Reps
-
3
Push Up
1 Set
8 Reps
-
4
Tricep Extension (Cable)
1 Set
8 Reps
-
5
Lateral Raise (Cable)
1 Set
8 Reps
-
6
Overhead Extension (Dumbbell)
1 Set
8 Reps
-
7
Skull Crusher (Barbell)
1 Set
8 Reps
-
Day 5
1
Chest Fly (Cable)
1 Set
8 Reps
-
2
Tricep Dip (Bodyweight)
1 Set
8 Reps
-
3
Seated Military Press (Smith Machine)
1 Set
8 Reps
-
4
Spider Curl
1 Set
8 Reps
-
5
Single Arm Tricep Extension (Cable)
1 Set
8 Reps
-
6
Abs Crunch (Machine)
1 Set
-
7
Lateral Raise (Dumbbell)
1 Set
8 Reps
-
Day 3
1
Lat Pulldown
1 Set
8 Reps
-
2
Barbell Row
1 Set
8 Reps
-
3
Single Arm Row (Cable)
1 Set
-
4
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
5
Preacher Curl (Dumbbell)
1 Set
8 Reps
-
6
Shrug (Dumbbell)
1 Set
8 Reps
-
7
Rear Delt Fly (Cable)
1 Set
8 Reps
-
8
Cardio
1 Set
10 mins
-