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Eren Yeager ahh build

by Daniel L.
3 athletes joined

Program Description

Eat at a caloric deficit and do 15 mins of cardio and additional runs every other day and 3 sets of planks (build up to a minute) every morning

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 23, 2024 09:55
  • Last Edited
    Jun 18, 2025 08:49

Summary

Transform your physique with the "Eren Yeager ahh build," a comprehensive 12-week program designed for dedicated lifters. With six days of targeted workouts each week, you'll focus on building strength and muscle across all major muscle groups, including chest, back, and arms. Each session combines a mix of compound and isolation exercises, utilizing machines, dumbbells, and barbells to maximize your gains. Get ready to push your limits and see real results as you commit to this structured and effective training plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5
Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Bent Over Row (Barbell)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
T-Bar Row
3 Sets
12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
12 Reps
-
7
High Row
3 Sets
12 Reps
-
8
Face Pull
3 Sets
12 Reps
-
Day 3
1
Leg Press
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Plank
3 Sets
1 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Chest Press (Machine)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
Day 6
1
Leg Press
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Plank
3 Sets
1 mins
-