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My training

by Nollia A.

Program Description

Transform your physique over 10 weeks with targeted muscle sculpting and powerlifting techniques that build strength and confidence in every rep.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2025 02:16
  • Last Edited
    Sep 07, 2025 06:13

Summary

Unleash your potential with this comprehensive 10-week training program designed for dedicated lifters. Committing to six days a week, you'll engage in a balanced mix of push, pull, and leg workouts, ensuring full-body strength and muscle development. Each session is meticulously crafted with a variety of exercises, from barbell bench presses to lat pulldowns, all aimed at maximizing your gains. With a full gym at your disposal, get ready to challenge yourself and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Abs
16.9%
Glutes
9.9%
Quadriceps
9.6%
Hamstrings
8.8%
Upper Back
7.6%
Triceps
7.3%
Biceps
5.7%
Lats
5.6%
Front Delts
5.5%
Chest
4.7%
Middle Delts
4.6%
Lower Back
2.8%
Stretching
2.7%
Rear Delts
2.4%
Adductors
1.9%
Forearms
1.1%
Abductors
1.1%
Calves
0.9%
Cardio
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Hack Squat
3
8 reps
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Treadmill
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Oblique Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Military Press (Barbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Dip (Assisted)
3
10 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Step-Up (Weighted)
3
-
3
Lying Leg Curl
4
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Hyperextension
3
15 reps
-
7
Cycling
1
-
8
Russian Twist
3
-
9
Reverse Abs Crunch (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Rear Delt Fly (Machine)
3
12 reps
-
9
Oblique Crunch
3
-
10
Side Plank
3
-
11
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Single Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Stair Climber
1
-
9
Dead Bug
3
-
10
Russian Twist
3
-
11
Abs Crunch (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Cable)
3
1
15 reps
18 reps
-
-
5
Face Pull
4
12 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Tricep Extension (Cable)
4
15 reps
-
9
Overhead Extension (Dumbbell)
3
12 reps
-
10
Lying Leg Raise
3
15 reps
-
11
Plank
1
-
12
Dead Bug
3
20 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Military Press (Barbell)
4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
5
Dip (Assisted)
3 Sets
10 Reps
-
6
Skull Crusher (Barbell)
3 Sets
12 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
9
Plank
3 Sets
-
Day 4
1
Lat Pulldown
4 Sets
8 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Dumbbell Row
4 Sets
12 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Standing Pullover (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
9
Oblique Crunch
3 Sets
-
10
Side Plank
3 Sets
-
11
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
Day 6
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Assisted)
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
4 Sets
8 Reps
-
4
Lateral Raise (Cable)
3 Sets
1 Set
15 Reps
18 Reps
-
-
5
Face Pull
4 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
12 Reps
-
7
Bicep Curl (Cable)
3 Sets
12 Reps
-
8
Tricep Extension (Cable)
4 Sets
15 Reps
-
9
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
10
Lying Leg Raise
3 Sets
15 Reps
-
11
Plank
1 Set
-
12
Dead Bug
3 Sets
20 Reps
-
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Hip Thrust (Machine)
3 Sets
-
4
Leg Press (45 Degrees)
3 Sets
12 Reps
-
5
Goblet Squat
3 Sets
12 Reps
-
6
Leg Extension
4 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
10 Reps
-
8
Treadmill
1 Set
-
9
Dead Bug
3 Sets
-
10
Russian Twist
3 Sets
-
11
Oblique Crunch
3 Sets
-
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Single Leg Press
3 Sets
12 Reps
-
4
Hip Thrust (Machine)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Leg Curl
3 Sets
15 Reps
-
7
Hip Adductor (Machine)
3 Sets
20 Reps
-
8
Stair Climber
1 Set
-
9
Dead Bug
3 Sets
-
10
Russian Twist
3 Sets
-
11
Abs Crunch (Weighted)
3 Sets
-
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Step-Up (Weighted)
3 Sets
-
3
Lying Leg Curl
4 Sets
12 Reps
-
4
Glute Kickback (Cable)
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
20 Reps
-
6
Hyperextension
3 Sets
15 Reps
-
7
Cycling
1 Set
-
8
Russian Twist
3 Sets
-
9
Reverse Abs Crunch (Bodyweight)
3 Sets
-