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marty’s program

by martin B.
1 athletes joined

Program Description

For novices to improve

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2025 09:58
  • Last Edited
    Sep 12, 2025 02:30

Summary

Dive into Marty’s Program, a comprehensive 12-week training regimen designed to elevate your strength and physique. With six days of focused workouts each week, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, shoulders, and arms. This program emphasizes both machine and free weight movements, ensuring a balanced approach to muscle development. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and progressing every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.3%
Quadriceps
10.3%
Front Delts
9.6%
Upper Back
9.3%
Biceps
9.3%
Triceps
8.9%
Lats
8.9%
Abs
8.2%
Middle Delts
7.6%
Glutes
7.6%
Hamstrings
5.5%
Lower Back
2.1%
Forearms
1%
Rear Delts
0.7%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Chest Press (Machine)
2
6-8 reps
-
4
Lat Pulldown
2
6-8 reps
-
5
Seated Row (Cable)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
6-8 reps
-
3
Preacher Curl (Dumbbell)
2
6-8 reps
-
4
Hammer Curl (Dumbbell)
1
6-8 reps
-
5
Tricep Rope Push Down (Cable)
1
6-8 reps
-
6
Overhead Tricep Extension (Cable)
1
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
-
2
Hack Squat
2
6-8 reps
-
3
Leg Press
2
6-8 reps
-
4
Hip Thrust (Machine)
2
6-8 reps
-
5
Abs Crunch (Machine)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
6-8 Reps
-
4
Lat Pulldown
2 Sets
6-8 Reps
-
5
Seated Row (Cable)
2 Sets
6-8 Reps
-
6
Single Arm Iso Row
2 Sets
6-8 Reps
-
Day 2
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
-
3
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
6-8 Reps
-
5
Tricep Rope Push Down (Cable)
1 Set
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
-
Day 3
1
Leg Extension
2 Sets
6-8 Reps
-
2
Hack Squat
2 Sets
6-8 Reps
-
3
Leg Press
2 Sets
6-8 Reps
-
4
Hip Thrust (Machine)
2 Sets
6-8 Reps
-
5
Abs Crunch (Machine)
2 Sets
10-12 Reps
-
6
Hanging Leg Raise
2 Sets
10-12 Reps
-
Day 4
1
Pec Deck (Machine)
2 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
6-8 Reps
-
4
Lat Pulldown
2 Sets
6-8 Reps
-
5
Seated Row (Cable)
2 Sets
6-8 Reps
-
6
Single Arm Iso Row
2 Sets
6-8 Reps
-
Day 5
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
-
3
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
6-8 Reps
-
5
Tricep Rope Push Down (Cable)
1 Set
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
-
Day 6
1
Leg Extension
2 Sets
6-8 Reps
-
2
Hack Squat
2 Sets
6-8 Reps
-
3
Leg Press
2 Sets
6-8 Reps
-
4
Hip Thrust (Machine)
2 Sets
6-8 Reps
-
5
Abs Crunch (Machine)
2 Sets
10-12 Reps
-
6
Hanging Leg Raise
2 Sets
10-12 Reps
-