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L.T.H. - Maingain

by William Foley

Program Description

Body building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2026 12:17
  • Last Edited
    Jan 26, 2026 02:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
11.3%
Biceps
11.3%
Upper Back
10.5%
Chest
7%
Hamstrings
7%
Lats
5.2%
Quadriceps
5.2%
Forearms
4.4%
Abs
4.4%
Glutes
4.4%
Middle Delts
4.4%
Calves
3.5%
Cardio
2.3%
Adductors
1.7%
Abductors
1.7%
Rear Delts
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-10 reps
12-15 reps
-
-
2
Incline Hammer Curl (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
3
Front Raise
1
2
8-10 reps
12-15 reps
-
-
4
Tricep Pushdown (Cable)
1
2
6-8 reps
12-15 reps
-
-
5
Reverse Bicep Curl (Dumbbell)
1
2
8-12 reps
15-20 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
6-8 reps
12-15 reps
-
-
7
Pull-Up (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hip Adductor (Machine)
3
AMRAP
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Leg Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
10-12 reps
-
-
2
Incline Curl (Dumbbell)
1
2
10-12 reps
12-15 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
10-12 reps
-
-
4
Tricep Extension (Cable)
1
2
6-8 reps
10-12 reps
-
-
5
Seated Row (Machine)
1
2
8-10 reps
12-15 reps
-
-
6
Shrug Back
3
12 reps
-
7
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-15 reps
-
2
Single Leg Press
3
12-15 reps
-
3
Hip Abductor (Machine)
3
15-25 reps
-
4
Abs Crunch (Machine)
3
15-20 reps
-
5
Shrug (Dumbbell)
3
AMRAP
-
6
Single Leg Extension
3
12-15 reps
-
7
Single-Leg Leg Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-10 reps
12-15 reps
-
-
3
Overhead Tricep Extension (Dumbbell)
1
2
8-10 reps
12-15 reps
-
-
4
Preacher Curl (Barbell)
1
2
8-10 reps
12-15 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
8-10 reps
12-15 reps
-
-
6
Rear Delt Fly (Machine)
1
2
10-12 reps
12-15 reps
-
-
7
Dip (Bodyweight)
3
AMRAP
-
8
Cardio (Zone 2)
1
40 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Front Raise
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8
Cardio (Zone 2)
1 Set
30 mins
-
Day 2
1
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Seated Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Shrug Back
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Cardio (Zone 2)
1 Set
30 mins
-
Day 4
1
Calf Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Single Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
-
-
-
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Single Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Single-Leg Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 5
1
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8
Cardio (Zone 2)
1 Set
40 mins
-