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Aidan’s Fat Loss + Muscle Gain

by Aidan T.

Program Description

Aidan’s weight loss

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    10 minutes
  • Created
    May 28, 2025 07:06
  • Last Edited
    May 28, 2025 07:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
-
6
Lying Tricep Extension (Barbell)
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Russian Twist (Dumbbell)
3
30 reps
-
6
Mountain Climber
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Treadmill
1
20 mins
-
3
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
30 reps
-
2
Push Up
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Plank with Shoulder Taps
3
0.5 mins
-
6
Jumping Jack
3
50 reps
-
7
Burpee
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
-
6
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
7
Plank
3 Sets
0.5 mins
-
Day 2
1
Goblet Squat
3 Sets
12 Reps
-
2
Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Walking Lunge
3 Sets
15 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
5
Russian Twist (Dumbbell)
3 Sets
30 Reps
-
6
Mountain Climber
3 Sets
0.6 mins
-
Day 3
1
Stair Climber
1 Set
20 mins
-
2
Treadmill
1 Set
20 mins
-
3
Stretching
1 Set
5 mins
-
Day 4
1
Jump Squat
4 Sets
30 Reps
-
2
Push Up
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Plank with Shoulder Taps
3 Sets
0.5 mins
-
6
Jumping Jack
3 Sets
50 Reps
-
7
Burpee
3 Sets
5 Reps
-
Day 5
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Seated Row (Cable)
3 Sets
12 Reps
-
7
Shoulder Press (Machine)
3 Sets
12 Reps
-