logo
BoostcampPNG

fullbody 3x til santhosh

by null
1 athletes joined

Program Description

bliv stærk

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 08, 2025 12:37
  • Last Edited
    Jun 18, 2025 11:41

Summary

Embark on an 18-week journey with the "fullbody 3x til santhosh" program, designed for those ready to transform their physique with a balanced full-body approach. Committing just three days a week, you'll engage in a variety of machine and cable exercises targeting all major muscle groups, ensuring a comprehensive workout that builds strength and endurance. Each session is crafted to challenge you with a rep range of 3 to 8, pushing your limits while promoting muscle growth. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
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
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
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
3-8 reps
-
2
Wide Grip Lat Pulldown
1
3-8 reps
-
3
Leg Extension
2
3-8 reps
-
4
Seated Hamstring Curl
1
3-8 reps
-
5
Calf Raise (Leg Press)
1
3-8 reps
-
6
Tricep Pushdown (Cable)
1
3-8 reps
-
7
Chest Supported Row (Machine)
1
3-8 reps
-
8
Preacher Curl (Dumbbell)
2
3-8 reps
-
9
Shoulder Press (Machine)
1
3-8 reps
-
10
Hip Adductor (Machine)
1
3-8 reps
-
11
Abs Crunch (Machine)
1
3-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
3-8 Reps
-
2
Wide Grip Lat Pulldown
1 Set
3-8 Reps
-
3
Leg Extension
2 Sets
3-8 Reps
-
4
Seated Hamstring Curl
1 Set
3-8 Reps
-
5
Calf Raise (Leg Press)
1 Set
3-8 Reps
-
6
Tricep Pushdown (Cable)
1 Set
3-8 Reps
-
7
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
3-8 Reps
-
9
Shoulder Press (Machine)
1 Set
3-8 Reps
-
10
Hip Adductor (Machine)
1 Set
3-8 Reps
-
11
Abs Crunch (Machine)
1 Set
3-8 Reps
-
Day 2
1
Pec Deck (Machine)
1 Set
3-8 Reps
-
2
Wide Grip Lat Pulldown
1 Set
3-8 Reps
-
3
Leg Extension
2 Sets
3-8 Reps
-
4
Seated Hamstring Curl
1 Set
3-8 Reps
-
5
Calf Raise (Leg Press)
1 Set
3-8 Reps
-
6
Tricep Pushdown (Cable)
1 Set
3-8 Reps
-
7
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
3-8 Reps
-
9
Shoulder Press (Machine)
1 Set
3-8 Reps
-
10
Hip Adductor (Machine)
1 Set
3-8 Reps
-
11
Abs Crunch (Machine)
1 Set
3-8 Reps
-
Day 3
1
Pec Deck (Machine)
1 Set
3-8 Reps
-
2
Wide Grip Lat Pulldown
1 Set
3-8 Reps
-
3
Leg Extension
2 Sets
3-8 Reps
-
4
Seated Hamstring Curl
1 Set
3-8 Reps
-
5
Calf Raise (Leg Press)
1 Set
3-8 Reps
-
6
Tricep Pushdown (Cable)
1 Set
3-8 Reps
-
7
Chest Supported Row (Machine)
1 Set
3-8 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
3-8 Reps
-
9
Shoulder Press (Machine)
1 Set
3-8 Reps
-
10
Hip Adductor (Machine)
1 Set
3-8 Reps
-
11
Abs Crunch (Machine)
1 Set
3-8 Reps
-