logo
BoostcampPNG

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
    Jun 18, 2025 11:35

Summary

Embark on a transformative 10-week journey with the "Chat GPT Workout for FT2 Inspire," designed for those ready to elevate their fitness game. This program features six days of targeted training each week, focusing on building strength and endurance through a variety of exercises, including the Incline Bench Press and Overhead Press. Perfect for at-home workouts, you'll engage your chest, shoulders, and triceps while honing your core stability. Get ready to push your limits and achieve your fitness goals with this structured and motivating plan!
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
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
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
-