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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Triceps
10.8%
Biceps
10.3%
Lats
9.5%
Quadriceps
8.3%
Front Delts
7.9%
Chest
7.4%
Abs
6.9%
Hamstrings
6.6%
Middle Delts
5.8%
Calves
4.1%
Glutes
3.3%
Abductors
2.9%
Adductors
2.1%
Rear Delts
2.1%
Forearms
1.2%
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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
-