Program Description
Build muscles
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 09, 2024 03:55
- Last EditedJun 18, 2025 11:15
Summary
Transform your physique with "My Workout," a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted exercises such as Leg Press, Lying Leg Curl, and Standing Calf Raise, focusing on hypertrophy and strength. With a mix of machine and dumbbell workouts, this program emphasizes proper form and progressive overload to maximize muscle growth. Get ready to push your limits and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)1 Set
-
2
Lying Leg Curl1 Set
-
3
Leg Extension1 Set
-
4
Stretching1 Set
-
5
Hip Abductor (Machine)1 Set
-
6
Standing Calf Raise1 Set
-
7
Stretching1 Set
-
8A
Chest Fly (Cable)1 Set
25 Reps
-
8B
Lat Pulldown1 Set
25 Reps
-
9
Stretching1 Set
-
10
Stretching1 Set
-
11
Lateral Raise (Dumbbell)1 Set
25 Reps
-
12
Sit Up1 Set
-
13
Stretching1 Set
-
14
Bicep Curl (Dumbbell)1 Set
25 Reps
-
15
Single Arm Pushdown1 Set
25 Reps
-
Day 2
1
Bent Over Row (Dumbbell)1 Set
-
2
Pull-Up (Band)1 Set
-
3
Stretching1 Set
-
4
Floor Press (Dumbbell)1 Set
-
5
Stretching1 Set
-
6
Shoulder Press (Machine)1 Set
-
7
Stretching1 Set
-
8A
Pendulum Squat1 Set
25 Reps
-
8B
Lying Leg Curl1 Set
25 Reps
-
8C
Seated Calf Raise1 Set
25 Reps
-
9
Stretching1 Set
-
10
Stretching1 Set
-
11
Stretching1 Set
-
Day 4
1
High Row5 Sets
1 Set
4 Reps
-
-
2
Stretching1 Set
-
3
Chest Press (Machine)5 Sets
1 Set
4 Reps
-
-
4
Stretching1 Set
-
5
Dip (Assisted)4 Sets
-
6
Oblique Crunch1 Set
-
7
Cardio1 Set
20 mins
-
Day 3
1
Hack Squat5 Sets
1 Set
4 Reps
-
-
2
Stretching1 Set
-
3
Leg Extension1 Set
25 Reps
-
4
Stretching1 Set
-
5
Seated Calf Raise5 Sets
1 Set
4 Reps
-
-
6
Stretching1 Set
-
7
Bicep Curl (Cable)1 Set
25 Reps
-
8
Stretching1 Set
-
9
Cardio1 Set
-