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BoostcampPNG

6-pack

by Lain

Program Description

Supplemental to 3 days of heavy cardio. This program will help you get your friend's 6-pack

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 06:26
  • Last Edited
    Oct 15, 2025 07:12
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.4%
Triceps
8.8%
Middle Delts
8.8%
Glutes
8.8%
Abs
7.2%
Quadriceps
7%
Front Delts
7%
Lats
6.5%
Upper Back
6%
Hamstrings
6%
Chest
6%
Lower Back
3.7%
Abductors
2.8%
Rear Delts
2.8%
Adductors
2.3%
Forearms
2.3%
Calves
0.6%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Back Extension
4
15-20 reps
-
4
Hammer Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lat Pulldown (Neutral Grip)
4
8 reps
-
7
Seated Row (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
5
Chest Fly (Cable)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Hip Abductor (Machine)
4
8 reps
-
5
Hip Adductor (Machine)
4
8 reps
-
6
Standing Calf Raise
1
AMRAP
-
7
Hip Thrust (Machine)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8 reps
-
2
Decline Crunch (Weighted)
3
20 reps
-
3
Pullover (Dumbbell)
4
8 reps
-
4
Hack Squat
4
8 reps
-
5
Preacher Curl (Dumbbell)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7A
Incline Curl (Dumbbell)
4
8 reps
-
7B
Overhead Tricep Extension (Dumbbell)
4
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Decline Crunch (Weighted)
3 Sets
20 Reps
-
3
Back Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 2
1
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Standing Calf Raise
1 Set
AMRAP
-
7
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Decline Crunch (Weighted)
3 Sets
20 Reps
-
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-