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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 22, 2025 03:27

Summary

Transform your core and sculpt your physique with the 6-pack program, an 18-week journey designed for serious lifters. Committing four days a week, you'll engage in targeted workouts that blend back, biceps, chest, and triceps exercises, ensuring a balanced approach to strength training. Each session includes a mix of compound and isolation movements, maximizing muscle engagement and fat loss. Get ready to build strength, enhance definition, and achieve the abs you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.7%
Triceps
9.8%
Abs
7.8%
Glutes
7.8%
Front Delts
7.8%
Middle Delts
7.8%
Upper Back
6.8%
Hamstrings
6.8%
Lats
5.9%
Quadriceps
5.9%
Forearms
4.9%
Chest
4.9%
Lower Back
3.9%
Rear Delts
2.9%
Abductors
2.9%
Adductors
2%
Calves
0.5%
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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
-
-
-
-