4.0
(1 rating)
Program Description
1
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting, Bodyweight Fitness, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 10, 2025 12:40
- Last EditedAug 12, 2025 12:16
Summary
Embark on an 8-week journey with the Domenico Piccolo Trainer Program, designed for those ready to elevate their strength and conditioning. Comprising five days of targeted workouts each week, this program incorporates supersets to maximize efficiency and intensity, focusing on key muscle groups including the chest, back, and arms. With a full gym setup, you'll engage in a variety of exercises, from dumbbell bench presses to cable rows, ensuring a comprehensive approach to building muscle and enhancing endurance. Get ready to transform your physique and push your limits!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.1%
Chest
12.7%
Triceps
11.6%
Upper Back
8.5%
Middle Delts
8.1%
Lats
7.3%
Abs
6.9%
Quadriceps
6.9%
Biceps
6.6%
Hamstrings
4.2%
Glutes
4%
Adductors
2.2%
Abductors
1.8%
Rear Delts
1.8%
Calves
1.2%
Cardio
1.2%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Lat Pulldown3 Sets
12 Reps
-
1B
Bench Press (Dumbbell)3 Sets
12 Reps
-
2A
Barbell Row4 Sets
12 Reps
-
2B
Chest Fly (Dumbbell)4 Sets
10 Reps
-
3A
Chest Press (Machine)3 Sets
12 Reps
-
3B
Chest Fly (Cable)2 Sets
1 Set
15 Reps
1 Reps
-
-
4A
Cable Low Row2 Sets
1 Set
10 Reps
1 Reps
-
-
4B
Push Up (Weighted)3 Sets
-
5
French Press3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
Day 2
1A
Wall Sit3 Sets
1 mins
-
1B
Calf Raise (Machine)3 Sets
30 Reps
-
2
Goblet Squat4 Sets
10 Reps
-
3A
Shoulder Press (Machine)4 Sets
10 Reps
-
3B
Lunge (Dumbbell)4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
5A
Leg Curl4 Sets
10 Reps
-
5B
Front Raise4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
7
Upright Row (Barbell)3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2A
Chest Fly (Cable)3 Sets
12 Reps
-
2B
Push Up3 Sets
-
3
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
-
5A
Bicep Curl (Dumbbell)4 Sets
10 Reps
-
5B
Single Arm Overhead Tricep Extension4 Sets
10 Reps
-
6A
Dip (Weighted)3 Sets
10 Reps
-
6B
Hammer Curl (Dumbbell)3 Sets
10 Reps
-
Day 4
1
Pull-Up (Bodyweight)5 Sets
8 Reps
-
2A
Cable Low Row4 Sets
12 Reps
-
2B
Military Press (Barbell)4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
4
Leg Press3 Sets
12 Reps
-
5
Leg Extension4 Sets
10 Reps
-
6
Hip Abductor (Machine)4 Sets
30 Reps
-
7
Hip Adductor (Machine)4 Sets
30 Reps
-
Day 5
1
Treadmill1 Set
20 mins
-
2
Stair Climber1 Set
20 mins
-
3
Cycling1 Set
20 mins
-
4A
Leg Raise (Captain's Chair)5 Sets
30 Reps
-
4B
Sit Up5 Sets
40 Reps
-
4C
Flutter Kick5 Sets
50 Reps
-
4D
Abs Crunch (Bodyweight)5 Sets
60 Reps
-