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Chat gpt workout for FT2 inspire

by Timothy L.

Program Description

The is a novice- advanced lifting program I made with the help of CHAT GPT specifically for the ft2 inspire

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 21, 2025 03:32
  • Last Edited
    May 29, 2025 09:40
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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
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-10 reps
-
2
Flat Cable Chest Press
4
10-12 reps
-
3
Overhead Press (Machine)
4
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Cable Crunch
3
20 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Bayesian Curl
3
12 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7A
Hip Adductor (Machine)
3
15 reps
-
7B
Hip Abductor (Machine)
3
15 reps
-
8
Hanging Leg Raise
3
15 reps
-
9
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
-
2
Leg Extension
4
15 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Romanian Deadlift (Barbell)
3
12-15 reps
-
5
Split Squat (Smith Machine)
3
10 reps
-
6
Calf Raise (Machine)
4
15-20 reps
-
7
Hanging Leg Raise
3
15 reps
-
8
Hanging Oblique Knee Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Single Arm Shoulder Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Incline Cable Chest Press
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12-15 reps
-
6
Tricep Kickback
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
7
Preacher Curl (EZ Bar)
2
10-12 reps
-
8
Cable Crunch
3
15 reps
-
9
Single Arm Farmer Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lying Pullover (Cable)
3
12 reps
-
3
Kelso Shrug
3
12 reps
-
4
Lying Reverse Fly
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Side Plank with Reach Through
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10-12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
3
20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8-10 Reps
-
2
Flat Cable Chest Press
4 Sets
10-12 Reps
-
3
Overhead Press (Machine)
4 Sets
8-10 Reps
-
4
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
-
7
Cable Crunch
3 Sets
20 Reps
-
8
Plank
3 Sets
1 mins
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
10-12 Reps
-
3
Single Arm Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15-20 Reps
-
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
6
Bayesian Curl
3 Sets
12 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
Day 3
1
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
2
Leg Extension
4 Sets
15 Reps
-
3
Lying Leg Curl
4 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
-
5
Split Squat (Smith Machine)
3 Sets
10 Reps
-
6
Calf Raise (Machine)
4 Sets
15-20 Reps
-
7A
Hip Adductor (Machine)
3 Sets
15 Reps
-
7B
Hip Abductor (Machine)
3 Sets
15 Reps
-
8
Hanging Leg Raise
3 Sets
15 Reps
-
9
Side Plank
3 Sets
1 mins
-
Day 6
1
Single Leg Romanian Deadlift
4 Sets
10-12 Reps
-
2
Single-Leg Leg Curl
3 Sets
15 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
AMRAP
-
6
Seated Calf Raise
3 Sets
20 Reps
-
7
Hip Thrust (Barbell)
3 Sets
12 Reps
-
8
Side Plank with Reach Through
3 Sets
20 Reps
-
Day 4
1
Bench Press (Smith Machine)
4 Sets
8 Reps
-
2
Incline Cable Chest Press
3 Sets
10-12 Reps
-
3
Single Arm Shoulder Press
3 Sets
10 Reps
-
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Seated Dip (Machine)
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
-
Day 5
1
Wide Grip Lat Pulldown
4 Sets
10 Reps
-
2
Lying Pullover (Cable)
3 Sets
12 Reps
-
3
Kelso Shrug
3 Sets
12 Reps
-
4
Lying Reverse Fly
3 Sets
20 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
6
Concentration Curl
3 Sets
15 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
10-12 Reps
-
8
Cable Crunch
3 Sets
15 Reps
-
9
Single Arm Farmer Carry
3 Sets
-