Program Description
This workout program is designed to build strength, power, and stability across the lower body while maintaining overall balance in full‑body conditioning. The plan prioritises major muscle groups including the quads, hamstrings, glutes, and calves, with a mix of compound lifts, isolation work, and functional movements that support mobility and athletic performance. The structure gradually increases training intensity week by week, ensuring steady progression without overloading the joints or risking injury. Each session targets the lower body through strength-focused exercises such as squats, deadlifts, lunges, and hip‑hinge variations, combined with accessory movements to improve muscle definition and endurance. Core engagement, flexibility work, and upper-body maintenance exercises are included to ensure overall symmetry and stability.
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle, Women's
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout70 minutes
- CreatedMar 24, 2026 09:48
- Last EditedMar 24, 2026 10:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
10.7%
Front Delts
9.5%
Hamstrings
8%
Biceps
8%
Abs
6.9%
Glutes
6.4%
Chest
6%
Lats
6%
Forearms
5.5%
Quadriceps
5.4%
Middle Delts
4%
Rear Delts
3.9%
Calves
2.7%
Lower Back
2%
Neck
1%
Cardio
0.7%
Abductors
0.7%
Adductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
3
15 reps
-
5
Hyperextension
3
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Abs Crunch (Bodyweight)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Reverse Pec Deck
3
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
-
7A
Single Arm Tricep Extension (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
T-Bar Row
4
12 reps
-
3
Reverse Pec Deck
4
14 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
12 reps
-
7
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Neck Curl
3
20 reps
-
3
Reverse Wrist Curl (Dumbbell)
3
15 reps
-
4
Hanging Leg Raise
3
12 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Cycling
1
15 mins
-
7
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Leg Press (45 Degrees)
4
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Abs Crunch (Machine)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Seated Military Press (Smith Machine)
3
-
5
Upright Row (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Tricep Kickback
3
20 reps
-
8
Dip (Bodyweight)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
-
2
Lat Pulldown (Close Grip)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Inverted Row
3
-
6
Reverse Wrist Curl (Dumbbell)
3
-
7
Farmer's Walk (Weighted)
3
20 reps
-
8
Hanging Leg Raise
3
20 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Hip Thrust (Machine)3 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
3
Leg Curl4 Sets
12 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Hyperextension3 Sets
15 Reps
-
6
Standing Calf Raise4 Sets
15 Reps
-
7
Abs Crunch (Bodyweight)1 Set
1 mins
-
Day 2
1
Face Pull3 Sets
15 Reps
-
2
Reverse Pec Deck3 Sets
-
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4
Bench Press (Dumbbell)3 Sets
10 Reps
-
5
Lateral Raise (Cable)3 Sets
15 Reps
-
6
Seated Shoulder Press (Dumbbell)3 Sets
-
7A
Single Arm Tricep Extension (Cable)3 Sets
-
7B
Tricep Pushdown (Cable)3 Sets
-
Day 4
1
Push Up3 Sets
15 Reps
-
2
Neck Curl3 Sets
20 Reps
-
3
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
-
4
Hanging Leg Raise3 Sets
12 Reps
-
5
Abs Crunch (Weighted)3 Sets
30 Reps
-
6
Cycling1 Set
15 mins
-
7
Treadmill1 Set
30 mins
-
Day 3
1
Wide Grip Lat Pulldown4 Sets
12 Reps
-
2
T-Bar Row4 Sets
12 Reps
-
3
Reverse Pec Deck4 Sets
14 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)3 Sets
12 Reps
-
7
Chin-Up (Bodyweight)2 Sets
10 Reps
-
Day 5
1
Step-Up (Weighted)3 Sets
12 Reps
-
2
Leg Press (45 Degrees)4 Sets
-
3
Hip Thrust (Machine)3 Sets
10 Reps
-
4
Goblet Squat3 Sets
12 Reps
-
5
Leg Curl4 Sets
12 Reps
-
6
Seated Calf Raise4 Sets
15 Reps
-
7
Abs Crunch (Machine)3 Sets
20 Reps
-
Day 7
1
Pull-Up (Weighted)2 Sets
1 Reps
-
2
Lat Pulldown (Close Grip)3 Sets
-
3
Bicep Curl (Cable)3 Sets
-
4
Incline Curl (Dumbbell)3 Sets
-
5
Inverted Row3 Sets
-
6
Reverse Wrist Curl (Dumbbell)3 Sets
-
7
Farmer's Walk (Weighted)3 Sets
20 Reps
-
8
Hanging Leg Raise3 Sets
20 Reps
-
Day 6
1
Face Pull3 Sets
15 Reps
-
2
Incline Bench Press (Barbell)3 Sets
-
3
Bench Press (Smith Machine)3 Sets
10 Reps
-
4
Seated Military Press (Smith Machine)3 Sets
-
5
Upright Row (Barbell)3 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)3 Sets
12 Reps
-
7
Tricep Kickback3 Sets
20 Reps
-
8
Dip (Bodyweight)3 Sets
-