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BoostcampPNG

🏋️‍♂️Sigma Time

by Patrick W.

Program Description

Lose the fat, build some muscle. Get sexy.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2025 09:57
  • Last Edited
    Oct 09, 2025 10:27
Muscle Engagement
Front
Back
MuscleSet
Abs
15%
Upper Back
10.4%
Hamstrings
8.8%
Lats
7.6%
Triceps
7.1%
Quadriceps
6.1%
Front Delts
6%
Chest
5.5%
Glutes
5.4%
Forearms
5.2%
Middle Delts
4.7%
Biceps
4.6%
Other
3.9%
Calves
3.1%
Lower Back
2.5%
Rear Delts
2.4%
Adductors
1.3%
Abductors
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
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
9 reps
-
2
Incline Bench Press (Dumbbell)
3
11 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
14 reps
-
5
Tricep Pushdown (Cable)
3
14 reps
-
6
Hanging Leg Raise
4
14 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Barbell Row
4
9 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
3
11 reps
-
6
Wrist Curls
3
18 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
18 reps
-
8
Sprint
5
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
11 reps
-
3
Leg Press
3
11 reps
-
4
Leg Curl
3
13 reps
-
5
Seated Calf Raise
4
18 reps
-
6
Hanging Leg Raise
4
13 reps
-
7
Decline Crunch (Weighted)
4
18 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
4 Sets
9 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
14 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
14 Reps
-
6
Hanging Leg Raise
4 Sets
14 Reps
-
7
Decline Crunch (Weighted)
4 Sets
18 Reps
-
Day 2
1
Wide Grip Pull-Up
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
9 Reps
-
3
Seated Row (Cable)
3 Sets
11 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
11 Reps
-
6
Wrist Curls
3 Sets
18 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
18 Reps
-
8
Sprint
5 Sets
30 mins
-
Day 5
1
Wide Grip Pull-Up
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
9 Reps
-
3
Seated Row (Cable)
3 Sets
11 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
11 Reps
-
6
Wrist Curls
3 Sets
18 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
18 Reps
-
8
Sprint
5 Sets
30 mins
-
Day 3
1
Squat (Smith Machine)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
11 Reps
-
3
Leg Press
3 Sets
11 Reps
-
4
Leg Curl
3 Sets
13 Reps
-
5
Seated Calf Raise
4 Sets
18 Reps
-
6
Hanging Leg Raise
4 Sets
13 Reps
-
7
Decline Crunch (Weighted)
4 Sets
18 Reps
-
Day 6
1
Squat (Smith Machine)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
11 Reps
-
3
Leg Press
3 Sets
11 Reps
-
4
Leg Curl
3 Sets
13 Reps
-
5
Seated Calf Raise
4 Sets
18 Reps
-
6
Hanging Leg Raise
4 Sets
13 Reps
-
7
Decline Crunch (Weighted)
4 Sets
18 Reps
-
Day 4
1
Bench Press (Smith Machine)
4 Sets
9 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
14 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
14 Reps
-
6
Hanging Leg Raise
4 Sets
14 Reps
-
7
Decline Crunch (Weighted)
4 Sets
18 Reps
-