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Maintanence & Cut phase 1

by 安家慶
1 athletes joined

Program Description

The First Week of Training is targeting maintenance, before starting this program suggest bulking for 1 phase taking one week of deload before starting than moving in. The rest of the program is the cutting phase.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 30, 2024 03:10
  • Last Edited
    Jun 18, 2025 12:36

Summary

Embark on an 8-week journey with the "Maintenance & Cut Phase 1" program, designed for those looking to refine their physique while maintaining strength. This comprehensive 7-day-a-week routine combines targeted exercises for all major muscle groups, including weighted ab crunches, leg curls, and various squats, ensuring a balanced approach to cutting. With a focus on both intensity and volume, you'll push your limits while sculpting a leaner body. Get ready to elevate your fitness game and achieve your goals with confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
16-30 reps
-
2
Tibialis Raise
2
16-30 reps
-
3
Abs Crunch (Weighted)
2
12 reps
-
4
Lying Leg Raise
2
12-15 reps
-
5
Wood Chop
2
15-20 reps
-
6
Leg Curl
2
15-20 reps
-
7
Leg Extension
2
15-20 reps
-
8
Hack Squat
3
8-12 reps
-
9
Romanian Deadlift (Barbell)
3
8-10 reps
-
10
Front Squat (Barbell)
3
10-15 reps
-
11
Single Leg Romanian Deadlift
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
16-30 reps
-
2
Tibialis Raise
2
16-30 reps
-
3
Abs Crunch (Weighted)
2
12 reps
-
4
Lying Leg Raise
2
12-15 reps
-
5
Wood Chop
2
15-20 reps
-
6
Leg Curl
2
15-20 reps
-
7
Leg Extension
2
15-20 reps
-
8
Hack Squat
3
8-12 reps
-
9
Romanian Deadlift (Barbell)
3
8-10 reps
-
10
Front Squat (Barbell)
3
10-15 reps
-
11
Single Leg Romanian Deadlift
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
16-30 reps
-
2
Tibialis Raise
2
16-30 reps
-
3
Abs Crunch (Weighted)
2
12 reps
-
4
Lying Leg Raise
2
12-15 reps
-
5
Wood Chop
2
15-20 reps
-
6
Leg Curl
2
15-20 reps
-
7
Leg Extension
2
15-20 reps
-
8
Hack Squat
3
8-12 reps
-
9
Romanian Deadlift (Barbell)
3
8-10 reps
-
10
Front Squat (Barbell)
3
10-15 reps
-
11
Single Leg Romanian Deadlift
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
16-30 reps
-
2
Tibialis Raise
2
16-30 reps
-
3
Abs Crunch (Weighted)
2
12 reps
-
4
Lying Leg Raise
2
12-15 reps
-
5
Wood Chop
2
15-20 reps
-
6
Leg Curl
2
15-20 reps
-
7
Leg Extension
2
15-20 reps
-
8
Hack Squat
3
8-12 reps
-
9
Romanian Deadlift (Barbell)
3
8-10 reps
-
10
Front Squat (Barbell)
3
10-15 reps
-
11
Single Leg Romanian Deadlift
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
16-30 reps
-
2
Tibialis Raise
2
16-30 reps
-
3
Abs Crunch (Weighted)
2
12 reps
-
4
Lying Leg Raise
2
12-15 reps
-
5
Wood Chop
2
15-20 reps
-
6
Leg Curl
2
15-20 reps
-
7
Leg Extension
2
15-20 reps
-
8
Hack Squat
3
8-12 reps
-
9
Romanian Deadlift (Barbell)
3
8-10 reps
-
10
Front Squat (Barbell)
3
10-15 reps
-
11
Single Leg Romanian Deadlift
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
16-30 reps
-
2
Tibialis Raise
2
16-30 reps
-
3
Abs Crunch (Weighted)
2
12 reps
-
4
Lying Leg Raise
2
12-15 reps
-
5
Wood Chop
2
15-20 reps
-
6
Leg Curl
2
15-20 reps
-
7
Leg Extension
2
15-20 reps
-
8
Hack Squat
3
8-12 reps
-
9
Romanian Deadlift (Barbell)
3
8-10 reps
-
10
Front Squat (Barbell)
3
10-15 reps
-
11
Single Leg Romanian Deadlift
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
16-30 reps
-
2
Tibialis Raise
2
16-30 reps
-
3
Abs Crunch (Weighted)
2
12 reps
-
4
Lying Leg Raise
2
12-15 reps
-
5
Wood Chop
2
15-20 reps
-
6
Leg Curl
2
15-20 reps
-
7
Leg Extension
2
15-20 reps
-
8
Hack Squat
3
8-12 reps
-
9
Romanian Deadlift (Barbell)
3
8-10 reps
-
10
Front Squat (Barbell)
3
10-15 reps
-
11
Single Leg Romanian Deadlift
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
16-30 reps
-
2
Tibialis Raise
2
16-30 reps
-
3
Abs Crunch (Weighted)
2
12 reps
-
4
Lying Leg Raise
2
12-15 reps
-
5
Wood Chop
2
15-20 reps
-
6
Leg Curl
2
15-20 reps
-
7
Leg Extension
2
15-20 reps
-
8
Hack Squat
3
8-12 reps
-
9
Romanian Deadlift (Barbell)
3
8-10 reps
-
10
Front Squat (Barbell)
3
10-15 reps
-
11
Single Leg Romanian Deadlift
2
10-15 reps
-
12
Sissy Squat (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Pull-Up (Weighted)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
12-18 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Shrug (Dumbbell)
2
16-20 reps
-
7
Bicep Curl (Dumbbell)
2
15-20 reps
-
8
Preacher Curl (EZ Bar)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Pull-Up (Weighted)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
12-18 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Shrug (Dumbbell)
2
16-20 reps
-
7
Bicep Curl (Dumbbell)
2
15-20 reps
-
8
Preacher Curl (EZ Bar)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Pull-Up (Weighted)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
12-18 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Shrug (Dumbbell)
2
16-20 reps
-
7
Bicep Curl (Dumbbell)
2
15-20 reps
-
8
Preacher Curl (EZ Bar)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Pull-Up (Weighted)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
12-18 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Shrug (Dumbbell)
2
16-20 reps
-
7
Bicep Curl (Dumbbell)
2
15-20 reps
-
8
Preacher Curl (EZ Bar)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Pull-Up (Weighted)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
12-18 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Shrug (Dumbbell)
2
16-20 reps
-
7
Bicep Curl (Dumbbell)
2
15-20 reps
-
8
Preacher Curl (EZ Bar)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Pull-Up (Weighted)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
12-18 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Shrug (Dumbbell)
2
16-20 reps
-
7
Bicep Curl (Dumbbell)
2
15-20 reps
-
8
Preacher Curl (EZ Bar)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Pull-Up (Weighted)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
12-18 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Shrug (Dumbbell)
2
16-20 reps
-
7
Bicep Curl (Dumbbell)
2
15-20 reps
-
8
Preacher Curl (EZ Bar)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Pull-Up (Weighted)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
10-15 reps
-
4
Straight Arm Pulldown
3
12-18 reps
-
5
Upright Row (Barbell)
2
10-15 reps
-
6
Shrug (Dumbbell)
2
16-20 reps
-
7
Bicep Curl (Dumbbell)
2
15-20 reps
-
8
Preacher Curl (EZ Bar)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
6-20 reps
-
2
Forearm Raise
2
8-15 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
3
8-14 reps
-
5
Decline Chest Fly
3
10-15 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Lateral Raise (Dumbbell)
2
12-16 reps
-
8
French Press
2
15-20 reps
-
9
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
6-20 reps
-
2
Forearm Raise
2
8-15 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
3
8-14 reps
-
5
Decline Chest Fly
3
10-15 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Lateral Raise (Dumbbell)
2
12-16 reps
-
8
French Press
2
15-20 reps
-
9
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
6-20 reps
-
2
Forearm Raise
2
8-15 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
3
8-14 reps
-
5
Decline Chest Fly
3
10-15 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Lateral Raise (Dumbbell)
2
12-16 reps
-
8
French Press
2
15-20 reps
-
9
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
6-20 reps
-
2
Forearm Raise
2
8-15 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
3
8-14 reps
-
5
Decline Chest Fly
3
10-15 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Lateral Raise (Dumbbell)
2
12-16 reps
-
8
French Press
2
15-20 reps
-
9
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
6-20 reps
-
2
Forearm Raise
2
8-15 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
3
8-14 reps
-
5
Decline Chest Fly
3
10-15 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Lateral Raise (Dumbbell)
2
12-16 reps
-
8
French Press
2
15-20 reps
-
9
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
6-20 reps
-
2
Forearm Raise
2
8-15 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
3
8-14 reps
-
5
Decline Chest Fly
3
10-15 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Lateral Raise (Dumbbell)
2
12-16 reps
-
8
French Press
2
15-20 reps
-
9
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
6-20 reps
-
2
Forearm Raise
2
8-15 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
3
8-14 reps
-
5
Decline Chest Fly
3
10-15 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Lateral Raise (Dumbbell)
2
12-16 reps
-
8
French Press
2
15-20 reps
-
9
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
6-20 reps
-
2
Forearm Raise
2
8-15 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Incline Bench Press (Barbell)
3
8-14 reps
-
5
Decline Chest Fly
3
10-15 reps
-
6
Pec Deck (Machine)
2
15-20 reps
-
7
Lateral Raise (Dumbbell)
2
12-16 reps
-
8
French Press
2
15-20 reps
-
9
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
12 reps
-
2
Lying Leg Raise
2
12-15 reps
-
3
Wood Chop
2
15-20 reps
-
4
Standing Calf Raise
3
16-30 reps
-
5
Tibialis Raise
3
16-30 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
12 reps
-
2
Lying Leg Raise
2
12-15 reps
-
3
Wood Chop
2
15-20 reps
-
4
Standing Calf Raise
3
16-30 reps
-
5
Tibialis Raise
3
16-30 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
12 reps
-
2
Lying Leg Raise
2
12-15 reps
-
3
Wood Chop
2
15-20 reps
-
4
Standing Calf Raise
3
16-30 reps
-
5
Tibialis Raise
3
16-30 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
12 reps
-
2
Lying Leg Raise
2
12-15 reps
-
3
Wood Chop
2
15-20 reps
-
4
Standing Calf Raise
3
16-30 reps
-
5
Tibialis Raise
3
16-30 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
12 reps
-
2
Lying Leg Raise
2
12-15 reps
-
3
Wood Chop
2
15-20 reps
-
4
Standing Calf Raise
3
16-30 reps
-
5
Tibialis Raise
3
16-30 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
12 reps
-
2
Lying Leg Raise
2
12-15 reps
-
3
Wood Chop
2
15-20 reps
-
4
Standing Calf Raise
3
16-30 reps
-
5
Tibialis Raise
3
16-30 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
12 reps
-
2
Lying Leg Raise
2
12-15 reps
-
3
Wood Chop
2
15-20 reps
-
4
Standing Calf Raise
3
16-30 reps
-
5
Tibialis Raise
3
16-30 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
12 reps
-
2
Lying Leg Raise
2
12-15 reps
-
3
Wood Chop
2
15-20 reps
-
4
Standing Calf Raise
3
16-30 reps
-
5
Tibialis Raise
3
16-30 reps
-
6
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-16 reps
-
2
Reverse Pec Deck
3
12-16 reps
-
3
Face Pull
2
12-16 reps
-
4
Lateral Raise (Dumbbell)
3
10-16 reps
-
5
Upright Row (Barbell)
2
12-16 reps
-
6
Shoulder Press (Plate Loaded)
3
12-16 reps
-
7
Forearm Curl
2
6-20 reps
-
8
Forearm Raise
2
15-20 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-16 reps
-
2
Reverse Pec Deck
3
12-16 reps
-
3
Face Pull
2
12-16 reps
-
4
Lateral Raise (Dumbbell)
3
10-16 reps
-
5
Upright Row (Barbell)
2
12-16 reps
-
6
Shoulder Press (Plate Loaded)
3
12-16 reps
-
7
Forearm Curl
2
6-20 reps
-
8
Forearm Raise
2
15-20 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-16 reps
-
2
Reverse Pec Deck
3
12-16 reps
-
3
Face Pull
2
12-16 reps
-
4
Lateral Raise (Dumbbell)
3
10-16 reps
-
5
Upright Row (Barbell)
2
12-16 reps
-
6
Shoulder Press (Plate Loaded)
3
12-16 reps
-
7
Forearm Curl
2
6-20 reps
-
8
Forearm Raise
2
15-20 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-16 reps
-
2
Reverse Pec Deck
3
12-16 reps
-
3
Face Pull
2
12-16 reps
-
4
Lateral Raise (Dumbbell)
3
10-16 reps
-
5
Upright Row (Barbell)
2
12-16 reps
-
6
Shoulder Press (Plate Loaded)
3
12-16 reps
-
7
Forearm Curl
2
6-20 reps
-
8
Forearm Raise
2
15-20 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-16 reps
-
2
Reverse Pec Deck
3
12-16 reps
-
3
Face Pull
2
12-16 reps
-
4
Lateral Raise (Dumbbell)
3
10-16 reps
-
5
Upright Row (Barbell)
2
12-16 reps
-
6
Shoulder Press (Plate Loaded)
3
12-16 reps
-
7
Forearm Curl
2
6-20 reps
-
8
Forearm Raise
2
15-20 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-16 reps
-
2
Reverse Pec Deck
3
12-16 reps
-
3
Face Pull
2
12-16 reps
-
4
Lateral Raise (Dumbbell)
3
10-16 reps
-
5
Upright Row (Barbell)
2
12-16 reps
-
6
Shoulder Press (Plate Loaded)
3
12-16 reps
-
7
Forearm Curl
2
6-20 reps
-
8
Forearm Raise
2
15-20 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-16 reps
-
2
Reverse Pec Deck
3
12-16 reps
-
3
Face Pull
2
12-16 reps
-
4
Lateral Raise (Dumbbell)
3
10-16 reps
-
5
Upright Row (Barbell)
2
12-16 reps
-
6
Shoulder Press (Plate Loaded)
3
12-16 reps
-
7
Forearm Curl
2
6-20 reps
-
8
Forearm Raise
2
15-20 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-16 reps
-
2
Reverse Pec Deck
3
12-16 reps
-
3
Face Pull
2
12-16 reps
-
4
Lateral Raise (Dumbbell)
3
10-16 reps
-
5
Upright Row (Barbell)
2
12-16 reps
-
6
Shoulder Press (Plate Loaded)
3
12-16 reps
-
7
Forearm Curl
2
6-20 reps
-
8
Forearm Raise
2
15-20 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.5 mins
-
2
Side Plank
2
1 mins
-
3
Back Extension (Weighted)
2
10-15 reps
-
4
Bench Press (Close Grip)
3
10-14 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
12-16 reps
-
8
Bicep Curl (Machine)
2
15-20 reps
-
9
Tricep Extension (Machine)
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.5 mins
-
2
Side Plank
2
1 mins
-
3
Back Extension (Weighted)
2
10-15 reps
-
4
Bench Press (Close Grip)
3
10-14 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
12-16 reps
-
8
Bicep Curl (Machine)
2
15-20 reps
-
9
Tricep Extension (Machine)
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.5 mins
-
2
Side Plank
2
1 mins
-
3
Back Extension (Weighted)
2
10-15 reps
-
4
Bench Press (Close Grip)
3
10-14 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
12-16 reps
-
8
Bicep Curl (Machine)
2
15-20 reps
-
9
Tricep Extension (Machine)
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.5 mins
-
2
Side Plank
2
1 mins
-
3
Back Extension (Weighted)
2
10-15 reps
-
4
Bench Press (Close Grip)
3
10-14 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
12-16 reps
-
8
Bicep Curl (Machine)
2
15-20 reps
-
9
Tricep Extension (Machine)
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.5 mins
-
2
Side Plank
2
1 mins
-
3
Back Extension (Weighted)
2
10-15 reps
-
4
Bench Press (Close Grip)
3
10-14 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
12-16 reps
-
8
Bicep Curl (Machine)
2
15-20 reps
-
9
Tricep Extension (Machine)
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.5 mins
-
2
Side Plank
2
1 mins
-
3
Back Extension (Weighted)
2
10-15 reps
-
4
Bench Press (Close Grip)
3
10-14 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
12-16 reps
-
8
Bicep Curl (Machine)
2
15-20 reps
-
9
Tricep Extension (Machine)
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.5 mins
-
2
Side Plank
2
1 mins
-
3
Back Extension (Weighted)
2
10-15 reps
-
4
Bench Press (Close Grip)
3
10-14 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
12-16 reps
-
8
Bicep Curl (Machine)
2
15-20 reps
-
9
Tricep Extension (Machine)
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1.5 mins
-
2
Side Plank
2
1 mins
-
3
Back Extension (Weighted)
2
10-15 reps
-
4
Bench Press (Close Grip)
3
10-14 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
12-16 reps
-
8
Bicep Curl (Machine)
2
15-20 reps
-
9
Tricep Extension (Machine)
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Standing Calf Raise
2 Sets
16-30 Reps
-
2
Tibialis Raise
2 Sets
16-30 Reps
-
3
Abs Crunch (Weighted)
2 Sets
12 Reps
-
4
Lying Leg Raise
2 Sets
12-15 Reps
-
5
Wood Chop
2 Sets
15-20 Reps
-
6
Leg Curl
2 Sets
15-20 Reps
-
7
Leg Extension
2 Sets
15-20 Reps
-
8
Hack Squat
3 Sets
8-12 Reps
-
9
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
10
Front Squat (Barbell)
3 Sets
10-15 Reps
-
11
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
-
12
Sissy Squat (Weighted)
2 Sets
10-15 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
10-15 Reps
-
2
Pull-Up (Weighted)
3 Sets
10-15 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
4
Straight Arm Pulldown
3 Sets
12-18 Reps
-
5
Upright Row (Barbell)
2 Sets
10-15 Reps
-
6
Shrug (Dumbbell)
2 Sets
16-20 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
15-20 Reps
-
8
Preacher Curl (EZ Bar)
2 Sets
15-20 Reps
-
Day 3
1
Forearm Curl
2 Sets
6-20 Reps
-
2
Forearm Raise
2 Sets
8-15 Reps
-
3
Chest Fly (Cable)
3 Sets
10-15 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8-14 Reps
-
5
Decline Chest Fly
3 Sets
10-15 Reps
-
6
Pec Deck (Machine)
2 Sets
15-20 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
12-16 Reps
-
8
French Press
2 Sets
15-20 Reps
-
9
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
-
Day 4
1
Abs Crunch (Weighted)
2 Sets
12 Reps
-
2
Lying Leg Raise
2 Sets
12-15 Reps
-
3
Wood Chop
2 Sets
15-20 Reps
-
4
Standing Calf Raise
3 Sets
16-30 Reps
-
5
Tibialis Raise
3 Sets
16-30 Reps
-
6
Cardio
1 Set
60 mins
-
Day 5
1
Rear Delt Fly (Cable)
3 Sets
10-16 Reps
-
2
Reverse Pec Deck
3 Sets
12-16 Reps
-
3
Face Pull
2 Sets
12-16 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-16 Reps
-
5
Upright Row (Barbell)
2 Sets
12-16 Reps
-
6
Shoulder Press (Plate Loaded)
3 Sets
12-16 Reps
-
7
Forearm Curl
2 Sets
6-20 Reps
-
8
Forearm Raise
2 Sets
15-20 Reps
-
9
Wrist Curls
2 Sets
8-12 Reps
-
Day 6
1
Plank
2 Sets
1.5 mins
-
2
Side Plank
2 Sets
1 mins
-
3
Back Extension (Weighted)
2 Sets
10-15 Reps
-
4
Bench Press (Close Grip)
3 Sets
10-14 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
12-16 Reps
-
8
Bicep Curl (Machine)
2 Sets
15-20 Reps
-
9
Tricep Extension (Machine)
2 Sets
15-20 Reps
-
Day 7
1
Cardio
1 Set
60 mins
-