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BoostcampPNG

The machine

by Dylan J.
1 athletes joined

Program Description

Beginner to novice friendly program designed for gaining the ultimate dad bod at planet fitness. Do not settle for less.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 31, 2025 06:39
  • Last Edited
    Jun 18, 2025 08:35

Summary

Unleash your strength with "The Machine," a comprehensive 10-week program designed to sculpt and define your physique. Committing just five days a week, you'll engage in targeted workouts that utilize various machines to maximize muscle growth and endurance. Each session focuses on different muscle groups, ensuring a balanced approach that promotes recovery and progress. Get ready to challenge yourself and transform your body with this structured plan that combines effective exercises and progressive overload for optimal 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
9
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
2
Reverse Wrist Curl (Dumbbell)
2
-
3
Wrist Curls
2
-
4
Tricep Extension (Cable)
2
6-10 reps
-
5
Bicep Curl (Cable)
2
6-10 reps
-
6
Arnold Press
3
6-10 reps
-
7
Abs Crunch (Machine)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Leg Press
4 Sets
8-10 Reps
-
2
Hack Squat
4 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
6-10 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
7
Seated Calf Raise
2 Sets
10-12 Reps
-
8
Lunge (Dumbbell)
3 Sets
8-10 Reps
-
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
Barbell Row
2 Sets
6-10 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
-
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
9
Hammer Curl
1 Set
-
Day 4
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Lat Pulldown (Close Grip)
4 Sets
5-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Cable Low Row
3 Sets
6-10 Reps
-
5
Wide Grip Pull-Up
2 Sets
-
6
Dip (Assisted)
2 Sets
-
7
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
-
8
Hanging Leg Raise
3 Sets
10-30 Reps
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
2
Shoulder Press (Machine)
4 Sets
6-10 Reps
-
3
Incline Chest Press (Machine)
3 Sets
6-10 Reps
-
4
Pec Deck (Machine)
2 Sets
6-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
6
Seated Dip (Machine)
3 Sets
6-10 Reps
-
7
Tricep Extension (Machine)
3 Sets
6-10 Reps
-
8
Abs Crunch (Weighted)
3 Sets
10-20 Reps
-
9
Plank
1 Set
-
Day 5
1
Reverse Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
2
Reverse Wrist Curl (Dumbbell)
2 Sets
-
3
Wrist Curls
2 Sets
-
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
-
5
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
6
Arnold Press
3 Sets
6-10 Reps
-
7
Abs Crunch (Machine)
3 Sets
10-20 Reps
-