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mn 3day full body

by marwan B.
5.0
(1 rating)

Program Description

build streanth

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 14, 2024 04:19
  • Last Edited
    Jun 18, 2025 08:51

Summary

Transform your physique with the "mn 3day full body" program, a comprehensive 16-week journey designed to build strength and muscle across all major muscle groups. Committing just four days a week, you'll engage in a balanced mix of machine, cable, and dumbbell exercises, ensuring you hit every angle for optimal growth. Each session focuses on high-rep sets to maximize endurance and muscle engagement, making it perfect for both beginners and seasoned lifters. Equip yourself with the tools for success and get ready to redefine your limits!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Machine Wide Grip Row
3 Sets
10 Reps
-
2
Incline Chest Press (Machine)
3 Sets
15 Reps
-
3
Parallel Grip Lat Pull Down
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2 Sets
10 Reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2 Sets
10 Reps
-
8
Rope Hammer Curl2
2 Sets
10 Reps
-
9
Rope Tricep Extension
2 Sets
10 Reps
-
10
Cable Shrugs
2 Sets
10 Reps
-
Day 2
1
Smith Machine RDL
4 Sets
10 Reps
-
2
Seated Cable Chest Press
3 Sets
12 Reps
-
3
Parallel Grip Lat Pull Down
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
2 Sets
10 Reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2 Sets
15 Reps
-
8
Preacher Curl (EZ Bar)
3 Sets
15 Reps
-
9
Upright Row (Cable)
2 Sets
10 Reps
-
Day 3
1
Smith Machine Shoulder Press
4 Sets
10 Reps
-
2
Supinated Grip Lat Pulldown
3 Sets
10 Reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3 Sets
12 Reps
-
4
Leg Press
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
12 Reps
-
6
Cable Wrist Curls
2 Sets
12 Reps
-
7
Cable Reverse Wrist Curls
2 Sets
12 Reps
-
8
Machine Close Grip Row
3 Sets
12 Reps
-
9
Chest Fly (Cable)
3 Sets
12 Reps
-
Day 4
1
Walk
1 Set
60 mins
-