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BoostcampPNG

Ab banegi body

by Archan

Program Description

beginner fdly

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 29, 2026 12:09
  • Last Edited
    Mar 29, 2026 12:15
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.2%
Chest
11.1%
Triceps
11.1%
Biceps
9.7%
Upper Back
9.7%
Lats
8.3%
Quadriceps
6.5%
Hamstrings
6.5%
Middle Delts
5.5%
Glutes
5.1%
Rear Delts
4.1%
Forearms
2.8%
Abductors
1.8%
Abs
1.4%
Lower Back
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Pec Deck (Machine)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Incline Bench Curl
3
12-15 reps
-
8
Shoulder Press (Machine)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
10
Front Raise
3
12-15 reps
-
11
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Seated Row (Machine)
3
12-15 reps
-
3
Seated Wide-Grip Row (Cable)
3
12-15 reps
-
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Close grip dumble press
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Incline Bench Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
9
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
Front Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
11
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Close grip dumble press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Incline Bench Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
9
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
Front Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
11
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Close grip dumble press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 6
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-