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4 raws

by Prince G.
3 athletes joined

Program Description

Just to get jacked

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    17 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 02, 2025 09:33
  • Last Edited
    Dec 07, 2025 04:59

Summary

Dive into the 4 Raws program, a comprehensive 17-week journey designed for serious lifters ready to elevate their strength and physique. With six training days each week, you'll target all major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and maximum gains. This program incorporates a variety of equipment, making it perfect for those with access to a full gym. Get ready to push your limits and transform your body with structured workouts that deliver results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.4%
Lats
11.5%
Triceps
9.3%
Biceps
9%
Front Delts
7.9%
Middle Delts
7.2%
Rear Delts
6.5%
Chest
6.3%
Hamstrings
5.6%
Calves
5.4%
Quadriceps
5.4%
Abs
4.1%
Glutes
2.2%
Adductors
1.8%
Other
0.9%
Lower Back
0.9%
Forearms
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
5-8 reps
-
2
Wide Grip Lat Pulldown
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Incline Bench Press (Smith Machine)
2
5-8 reps
-
6
Lat Prayer
1
5-10 reps
-
7
Shrug (Barbell)
1
5-10 reps
-
8
Rear Delt Fly (Machine)
2
5-10 reps
-
9
Face Away Cable Curl
2
5-10 reps
-
10
Single Arm Tricep Extension (Cable)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
5-10 reps
-
2
Leg Curl
2
5-10 reps
-
3
Stiff Leg Deadlift
1
3-6 reps
-
4
Leg Extension
2
5-10 reps
-
5
Abs Crunch (Weighted)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
2
5-8 reps
-
2
Shoulder Press (Machine)
2
5-8 reps
-
3
Lateral Raise (Machine)
2
5-10 reps
-
4
Chest Press (Machine)
2
5-8 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
6
Reverse Pec Deck
2
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
JM Press (Smith Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
-
2
Single Arm Row (Cable)
2
5-8 reps
-
3
One Arm Lateral Raise (Cable)
2
5-10 reps
-
4
T-Bar Row
2
5-8 reps
-
5
Concentration Curl
2
5-10 reps
-
6
Single Arm Overhead Tricep Extension
2
5-10 reps
-
7
Lat Prayer
1
5-10 reps
-
8
Shrug (Barbell)
1
5-10 reps
-
9
Rear Delt Fly (Machine)
2
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
6-10 reps
8-12 reps
-
-
2
Lying Leg Curl
1
1
6-10 reps
8-12 reps
-
-
3
Leg Extension
1
1
6-10 reps
8-12 reps
-
-
4
Single Leg Press
1
8-12 reps
-
5
Hack Squat
1
3-6 reps
-
6
Hip Adductor (Machine)
1
1
6-10 reps
8-12 reps
-
-
7
Hanging Leg Raise
2
AMRAP
-
Week 1
1 / 17 Weeks
Day 4
1
Walk
1 Set
30-60 mins
-
Day 2
1
Calf Raise (Machine)
3 Sets
5-10 Reps
-
2
Leg Curl
2 Sets
5-10 Reps
-
3
Stiff Leg Deadlift
1 Set
3-6 Reps
-
4
Leg Extension
2 Sets
5-10 Reps
-
5
Abs Crunch (Weighted)
2 Sets
5-10 Reps
-
Day 3
1
Behind-the-Neck Lat Pulldown
2 Sets
5-8 Reps
-
2
Shoulder Press (Machine)
2 Sets
5-8 Reps
-
3
Lateral Raise (Machine)
2 Sets
5-10 Reps
-
4
Chest Press (Machine)
2 Sets
5-8 Reps
-
5
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-8 Reps
-
6
Reverse Pec Deck
2 Sets
5-10 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
-
8
JM Press (Smith Machine)
2 Sets
5-10 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
2 Sets
3-6 Reps
-
2
Single Arm Row (Cable)
2 Sets
5-8 Reps
-
3
One Arm Lateral Raise (Cable)
2 Sets
5-10 Reps
-
4
T-Bar Row
2 Sets
5-8 Reps
-
5
Concentration Curl
2 Sets
5-10 Reps
-
6
Single Arm Overhead Tricep Extension
2 Sets
5-10 Reps
-
7
Lat Prayer
1 Set
5-10 Reps
-
8
Shrug (Barbell)
1 Set
5-10 Reps
-
9
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
-
Day 1
1
Pec Deck (Machine)
1 Set
5-8 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
-
3
One Arm Lateral Raise (Cable)
2 Sets
5-10 Reps
-
4
T-Bar Row
2 Sets
5-8 Reps
-
5
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
-
6
Lat Prayer
1 Set
5-10 Reps
-
7
Shrug (Barbell)
1 Set
5-10 Reps
-
8
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
-
9
Face Away Cable Curl
2 Sets
5-10 Reps
-
10
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
-
Day 6
1
Calf Raise (Machine)
1 Set
2 Sets
6-10 Reps
8-12 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
3
Leg Extension
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
4
Single Leg Press
1 Set
8-12 Reps
-
5
Hack Squat
1 Set
3-6 Reps
-
6
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
7
Hanging Leg Raise
2 Sets
AMRAP
-