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Rave Body Boot Camp

by Cesar O.
1 athletes joined

Program Description

Full body, 5 day split. Rest after day 2 and day 5.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    10 minutes
  • Created
    Mar 12, 2026 08:04
  • Last Edited
    Mar 13, 2026 09:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Upper Back
11.9%
Abs
10.9%
Front Delts
10.6%
Chest
9.1%
Biceps
8.4%
Middle Delts
6.8%
Lats
6.6%
Rear Delts
5.3%
Hamstrings
4.3%
Quadriceps
3.5%
Glutes
3%
Forearms
2.5%
Cardio
2.5%
Calves
1.5%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
3
10 reps
-
7
Preacher Curl (Machine)
4
10 reps
-
8
Abs Crunch (Weighted)
4
10 reps
-
9
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
15 reps
-
2
Lat Pulldown
2
15 reps
-
3
Seated Wide-Grip Row (Cable)
2
15 reps
-
4
Lat Pulldown (Close Grip)
2
15 reps
-
5
Seated Row (Cable)
2
15 reps
-
6
Face Pull
3
10 reps
-
7
Shrug (Dumbbell)
3
10 reps
-
8
Pull-Up (Assisted)
3
10 reps
-
9
Abs Crunch (Weighted)
4
10 reps
-
10
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Abs Crunch (Weighted)
4
10 reps
-
8
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Bench Press (machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Leg Curl
4
10 reps
-
3
Seated Calf Raise
3
15 reps
-
4
Pendulum Squat
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Abs Crunch (Weighted)
4
10 reps
-
7
Stair Climber
1
20 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
5
Seated Dip (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Machine)
3 Sets
10 Reps
-
7
Preacher Curl (Machine)
4 Sets
10 Reps
-
8
Abs Crunch (Weighted)
4 Sets
10 Reps
-
9
Stair Climber
1 Set
20 mins
-
Day 2
1
Chest Supported Row (Machine)
2 Sets
15 Reps
-
2
Lat Pulldown
2 Sets
15 Reps
-
3
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
15 Reps
-
5
Seated Row (Cable)
2 Sets
15 Reps
-
6
Face Pull
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
3 Sets
10 Reps
-
8
Pull-Up (Assisted)
3 Sets
10 Reps
-
9
Abs Crunch (Weighted)
4 Sets
10 Reps
-
10
Stair Climber
1 Set
20 mins
-
Day 3
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Shoulder Press (Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Abs Crunch (Weighted)
4 Sets
10 Reps
-
8
Stair Climber
1 Set
20 mins
-
Day 4
1
Chest Fly (Machine)
3 Sets
15 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Incline Chest Press (Machine)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
15 Reps
-
5
Incline Bench Press (machine)
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
4 Sets
10 Reps
-
7
Stair Climber
1 Set
20 mins
-
Day 5
1
Leg Extension
4 Sets
10 Reps
-
2
Leg Curl
4 Sets
10 Reps
-
3
Seated Calf Raise
3 Sets
15 Reps
-
4
Pendulum Squat
3 Sets
10 Reps
-
5
Hip Thrust (Machine)
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
4 Sets
10 Reps
-
7
Stair Climber
1 Set
20 mins
-