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Full Body Workout

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4 athletes joined
5.0
(1 rating)

Program Description

10 exercises for a daily full body workout, plus and optional cardio exercise that could be performed in the weekends

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 16, 2025 12:37
  • Last Edited
    Jun 18, 2025 09:22

Summary

Transform your physique with this comprehensive 16-week Full Body Workout program, designed for those ready to commit three days a week to serious training. Each session targets all major muscle groups through a blend of machine, cable, and free weight exercises, ensuring balanced strength and muscle development. With a focus on progressive overload and proper form, you’ll build endurance, power, and confidence in the gym. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Abs Crunch (Machine)
3
12 reps
-
10
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Lateral Raise (Machine)
3
12 reps
-
10
Seated Dip (Machine)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Incline Chest Press (Machine)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
12 reps
-
9
Arnold Press
3
12 reps
-
10
Abs Crunch (Machine)
3
12 reps
-
11
Plank
1
2 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Leg Curl
3 Sets
12 Reps
-
2
Seated Calf Raise
3 Sets
12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Chest Press (Machine)
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
9
Abs Crunch (Machine)
3 Sets
12 Reps
-
10
Shoulder Press (Machine)
3 Sets
12 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Hip Adductor (Machine)
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
6
Seated Row (Cable)
3 Sets
12 Reps
-
7
Chest Fly (Machine)
3 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Lateral Raise (Machine)
3 Sets
12 Reps
-
10
Seated Dip (Machine)
3 Sets
12 Reps
-
11
Hanging Leg Raise
3 Sets
12 Reps
-
Day 3
1
Leg Extension
3 Sets
12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12 Reps
-
3
Seated Calf Raise
3 Sets
12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Incline Chest Press (Machine)
3 Sets
12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
9
Arnold Press
3 Sets
12 Reps
-
10
Abs Crunch (Machine)
3 Sets
12 Reps
-
11
Plank
1 Set
2 mins
-