Program Description
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Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 17, 2025 04:33
- Last EditedJun 18, 2025 11:07
Summary
Ida's Program is a comprehensive 16-week training plan designed for those looking to enhance their strength and cardiovascular fitness. Comprising four workouts per week, this program includes a mix of cardio sessions and targeted strength training exercises, focusing on major muscle groups like the back, legs, and arms. With a combination of machine and bodyweight movements, you'll build lean muscle while improving endurance. Get ready to challenge yourself and achieve your fitness goals in a supportive and structured environment!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Run1 Set
30-45 mins
-
2
Stretching1 Set
15-20 mins
-
Day 2
1
Pull-Up (Assisted)3 Sets
6-10 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
4
Face Pull3 Sets
12-15 Reps
-
5
Reverse Pec Deck3 Sets
12-15 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
Day 3
1
Squat (Smith Machine)4 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Split Squat (Smith Machine)3 Sets
8-12 Reps
-
4
Standing Calf Raise3 Sets
12-15 Reps
-
5
Leg Press3 Sets
10-12 Reps
-
6
Seated Hamstring Curl3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)3 Sets
8-12 Reps
-
Day 4
1
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
-
2
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
3
Hammer Curl3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
5
Close Grip Bench Press (Smith Machine)3 Sets
8-12 Reps
-
6
Reverse Wrist Curl (Barbell)3 Sets
12-15 Reps
-