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BoostcampPNG

PPLPP

by Caden C.

Program Description

Go HARD

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 28, 2024 03:24
  • Last Edited
    Mar 20, 2026 08:11
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Chest
13.1%
Front Delts
10.8%
Lats
10.8%
Triceps
10.2%
Biceps
7.8%
Middle Delts
6.9%
Abs
6.3%
Rear Delts
6%
Quadriceps
3.8%
Hamstrings
2.6%
Glutes
2%
Forearms
1.8%
Cardio
1.6%
Calves
1%
Adductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Chest Fly (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Pec Deck (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4
15 reps
-
5
Seated Military Press (Smith Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Face Pull
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Hammer Curl
1
2
1
12 reps
10 reps
8 reps
-
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
2
Seated Hamstring Curl
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
3
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Push Up
6
15 reps
-
4
Chest Fly (Cable)
1
3
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Shrug (Barbell)
1
3
12 reps
10 reps
-
-
7
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
-
-
8
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
-
-
9
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3
15 reps
12 reps
10 reps
-
-
-
2
Chest Supported Row (Dumbbell)
1
1
3
15 reps
12 reps
10 reps
-
-
-
3
Lat Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Seated Row (Machine)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Cable Crossover
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Reverse Pec Deck
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Bicep Curl (Barbell)
1
3
12 reps
10 reps
-
-
8
Hammer Curl (Cable)
1
3
12 reps
10 reps
-
-
9
Plank
3
1 mins
-
10
Side Plank
3
1 mins
-
11
Side Plank
3
1 mins
-
12
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-35 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 5
1
Barbell Row
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Cable Crossover
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Bicep Curl (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
-
-
8
Hammer Curl (Cable)
1 Set
3 Sets
12 Reps
10 Reps
-
-
9
Plank
3 Sets
1 mins
-
10
Side Plank
3 Sets
1 mins
-
11
Side Plank
3 Sets
1 mins
-
12
Cardio (LISS)
1 Set
15-35 mins
-
Day 6
1
Cardio (LISS)
1 Set
15-35 mins
-
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Incline Chest Fly (Dumbbell)
4 Sets
15 Reps
-
5
Seated Military Press (Smith Machine)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
8
Plank
3 Sets
1 mins
-
9
Side Plank
3 Sets
1 mins
-
10
Side Plank
3 Sets
1 mins
-
11
Cardio (LISS)
1 Set
15-35 mins
-
Day 2
1
Barbell Row
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Straight Arm Pulldown
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Face Pull
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Hammer Curl
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Cardio (LISS)
1 Set
15-35 mins
-
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
3 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Push Up
6 Sets
15 Reps
-
4
Chest Fly (Cable)
1 Set
3 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
6
Shrug (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
-
-
7
Tricep Pushdown (Cable)
1 Set
3 Sets
12 Reps
10 Reps
-
-
8
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
10 Reps
-
-
9
Cardio (LISS)
1 Set
15-35 mins
-