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🏋️‍♂️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 12, 2025 12:02

Summary

Unleash your potential with **Sigma Time**, an 18-week program designed for dedicated lifters looking to elevate their strength and conditioning. With six training days each week, you'll engage in a balanced mix of push, pull, and core workouts, utilizing a full gym setup for maximum effectiveness. Each session is meticulously crafted to target major muscle groups, ensuring you build strength, enhance endurance, and sculpt your physique. Get ready to transform your fitness journey and achieve your goals with this comprehensive training plan!
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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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
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
-