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fullbody 3x til santhosh

by null
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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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.1%
Quadriceps
11.6%
Lats
10.5%
Upper Back
10.5%
Triceps
8.1%
Front Delts
7%
Chest
5.8%
Hamstrings
5.8%
Calves
5.8%
Middle Delts
5.8%
Adductors
5.8%
Abs
5.8%
Forearms
2.3%
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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
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
-