logo
BoostcampPNG

Durukan's Full Body Powerbuilding Program

by Aziz

Program Description

This novice and intermediate friendly program allows you to hit every important parts of your body and lets you build strength as well as aesthetic. I built this especially for natural gym-goers who has a tight schedule, but didn't cheap out on anything. Even though it is a full body program, it lets you focus on your squat/legs on day 1, bench/push/chest on day 2 and deadlift/pull/back on day 3.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2026 08:58
  • Last Edited
    Mar 15, 2026 05:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Front Delts
9.8%
Quadriceps
9.2%
Upper Back
8.6%
Biceps
8.6%
Abs
7.2%
Lats
6.9%
Chest
6.9%
Glutes
6.3%
Hamstrings
5.7%
Middle Delts
5.7%
Calves
5.2%
Rear Delts
2.9%
Forearms
2.6%
Lower Back
2.3%
Adductors
0.9%
Abductors
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Leg Extension
3
12 reps
-
7A
Hammer Curl (Dumbbell)
3
10 reps
-
7B
Tricep Extension (Dumbbell)
3
12 reps
-
8A
Seated Calf Raise
3
12 reps
-
8B
Abs Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7A
Preacher Curl (Machine)
3
10 reps
-
7B
Tricep Pushdown (Cable)
1
2
1212 reps
12 reps
-
-
8A
Standing Calf Raise
3
12 reps
-
8B
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
-
2
Back Extension
2
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Push Up
3
20 reps
-
9A
Standing Calf Raise
3
12 reps
-
9B
Plank
3
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
7A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7B
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
8A
Seated Calf Raise
3 Sets
12 Reps
-
8B
Abs Crunch (Weighted)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5-7 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Leg Press (45 Degrees)
3 Sets
10 Reps
-
7A
Preacher Curl (Machine)
3 Sets
10 Reps
-
7B
Tricep Pushdown (Cable)
1 Set
2 Sets
1212 Reps
12 Reps
-
-
8A
Standing Calf Raise
3 Sets
12 Reps
-
8B
Hanging Leg Raise
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
3-5 Reps
-
2
Back Extension
2 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
8
Push Up
3 Sets
20 Reps
-
9A
Standing Calf Raise
3 Sets
12 Reps
-
9B
Plank
3 Sets
60 mins
-