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My Personal Program-Ashish Benn

by Ashish Benn
1 athletes joined

Program Description

Follow the plan,

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 02, 2024 01:51
  • Last Edited
    Jun 18, 2025 11:41

Summary

Transform your upper and lower body strength with Ashish Benn's 12-week program, designed for six days of intense training each week. This comprehensive plan combines compound lifts like Pendlay Rows and Squats with targeted exercises for muscle groups, ensuring balanced development and improved performance. You'll utilize a full gym setup to maximize your gains, pushing your limits and building a powerful physique. Get ready to commit and see real results!
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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
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pendlay Row
3 Sets
5 Reps
-
2
Pull-Up (Weighted)
3 Sets
10 Reps
-
3
Rack Chins
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
5 Reps
-
5
Dip (Weighted)
3 Sets
10 Reps
-
6
Push Up
3 Sets
15 Reps
-
7
Push Up (Incline)
3 Sets
10 Reps
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
10
Shrug (Barbell)
3 Sets
12 Reps
-
11
Bicep Curl (Barbell)
3 Sets
15 Reps
-
12
Bicep Curl (Cable)
3 Sets
15 Reps
-
13
Tricep Extension (Cable)
3 Sets
15 Reps
-
14
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
15
Abs Crunch (Machine)
3 Sets
20 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
5 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
1 Set
50 Reps
80 Reps
100 Reps
-
-
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Stiff Leg Deadlift
3 Sets
10 Reps
-
6
Pistol Squat
3 Sets
10 Reps
-
7
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
8
Calf Raise (Leg Press)
3 Sets
25 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Lying Sit Up
3 Sets
15 Reps
-
11
Plank
1 Set
1 Reps
-
Day 3
1
Rest
1 Set
-
Day 4
1
Pendlay Row
6 Sets
3 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
15 Reps
-
5
Lat Pulldown (Close Grip)
2 Sets
20 Reps
-
6
Wide Grip Lat Pulldown
2 Sets
15 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
8
Upright Row (Barbell)
3 Sets
15 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
10
Shrug (Barbell)
3 Sets
15 Reps
-
11
Hanging Leg Raise
3 Sets
20 Reps
-
12
Lying Sit Up
3 Sets
20 Reps
-
13
Abs Crunch (Machine)
3 Sets
20 Reps
-
Day 5
1
Squat (Smith Machine)
6 Sets
3 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Leg Press
2 Sets
15 Reps
-
4
Single Leg Press
2 Sets
15 Reps
-
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
100 Reps
80 Reps
50 Reps
20 Reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
7
Leg Curl
3 Sets
20 Reps
-
8
Single-Leg Leg Curl
3 Sets
20 Reps
-
9
Calf Raise (Bodyweight)
4 Sets
25 Reps
-
10
Calf Raise (Leg Press)
3 Sets
20 Reps
-
11
Plank
2 Sets
1 Reps
-
Day 6
1
Bench Press (Smith Machine)
6 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Hammer Strength Chest Press
3 Sets
15 Reps
-
4
Chest Fly (Cable)
2 Sets
15 Reps
-
5
Chest Fly (Machine)
2 Sets
15 Reps
-
6
Push Up
3 Sets
20 Reps
-
7
Push Up (Incline)
3 Sets
15 Reps
-
8
Preacher Curl (Barbell)
3 Sets
15 Reps
-
9
Spider Curl
2 Sets
20 Reps
-
10
Concentration Curl
2 Sets
15 Reps
-
11
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
12
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
13
Tricep Kickback
3 Sets
20 Reps
-
14
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
15
Hanging Leg Raise
3 Sets
20 Reps
-
16
Plank
1 Set
1 Reps
-