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𝙂𝙤𝙠𝙪 - 𝙏𝙤𝙟𝙞 𝙋𝙧𝙤𝙟𝙚𝙘𝙩

by Giannhs P.

Program Description

Get big like Goku and Toji. V Taper physique

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Women's
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 18, 2026 03:56
  • Last Edited
    Mar 19, 2026 07:17
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Front Delts
12.9%
Lats
12.2%
Biceps
10.6%
Triceps
9.9%
Middle Delts
9.1%
Chest
9.1%
Quadriceps
4.6%
Hamstrings
4.6%
Glutes
3%
Abs
2.8%
Rear Delts
2.3%
Forearms
2.3%
Calves
1.5%
Adductors
0.8%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
6 reps
-
5
Chest Fly (Machine)
3
8 reps
-
6
Barrel Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Barbell)
3
6-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
7
Cable Crossover
3
8 reps
-
8
T-Bar Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Bicep Curl (Machine)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Shoulder Press (Machine)
3
10 reps
-
8
Chest Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Leg Press
3
8 reps
-
4
Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Sit Up
3
10-14 reps
-
8
Plank
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Row (Cable)
3 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bench Press (Barbell)
3 Sets
6 Reps
-
5
Chest Fly (Machine)
3 Sets
8 Reps
-
6
Barrel Press (Dumbbell)
3 Sets
8 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
8
T-Bar Row
3 Sets
10 Reps
-
Day 2
1
Tricep Extension (Cable)
3 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
6
Dumbbell Row
3 Sets
10 Reps
-
7
Cable Crossover
3 Sets
8 Reps
-
8
T-Bar Row
3 Sets
10 Reps
-
Day 3
1
Shrug (Dumbbell)
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
8 Reps
-
4
Bicep Curl (Machine)
3 Sets
8 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Shoulder Press (Machine)
3 Sets
10 Reps
-
8
Chest Fly (Machine)
3 Sets
10 Reps
-
Day 4
1
Leg Extension
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Leg Curl
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
8-10 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
7
Sit Up
3 Sets
10-14 Reps
-
8
Plank
1 Set
1 mins
-