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My Workout

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Program Description

Build muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 09, 2024 03:55
  • Last Edited
    Jun 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
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
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 Curl
1 Set
-
3
Leg Extension
1 Set
-
4
Stretching
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Standing Calf Raise
1 Set
-
7
Stretching
1 Set
-
8A
Chest Fly (Cable)
1 Set
25 Reps
-
8B
Lat Pulldown
1 Set
25 Reps
-
9
Stretching
1 Set
-
10
Stretching
1 Set
-
11
Lateral Raise (Dumbbell)
1 Set
25 Reps
-
12
Sit Up
1 Set
-
13
Stretching
1 Set
-
14
Bicep Curl (Dumbbell)
1 Set
25 Reps
-
15
Single Arm Pushdown
1 Set
25 Reps
-
Day 2
1
Bent Over Row (Dumbbell)
1 Set
-
2
Pull-Up (Band)
1 Set
-
3
Stretching
1 Set
-
4
Floor Press (Dumbbell)
1 Set
-
5
Stretching
1 Set
-
6
Shoulder Press (Machine)
1 Set
-
7
Stretching
1 Set
-
8A
Pendulum Squat
1 Set
25 Reps
-
8B
Lying Leg Curl
1 Set
25 Reps
-
8C
Seated Calf Raise
1 Set
25 Reps
-
9
Stretching
1 Set
-
10
Stretching
1 Set
-
11
Stretching
1 Set
-
Day 4
1
High Row
5 Sets
1 Set
4 Reps
-
-
2
Stretching
1 Set
-
3
Chest Press (Machine)
5 Sets
1 Set
4 Reps
-
-
4
Stretching
1 Set
-
5
Dip (Assisted)
4 Sets
-
6
Oblique Crunch
1 Set
-
7
Cardio
1 Set
20 mins
-
Day 3
1
Hack Squat
5 Sets
1 Set
4 Reps
-
-
2
Stretching
1 Set
-
3
Leg Extension
1 Set
25 Reps
-
4
Stretching
1 Set
-
5
Seated Calf Raise
5 Sets
1 Set
4 Reps
-
-
6
Stretching
1 Set
-
7
Bicep Curl (Cable)
1 Set
25 Reps
-
8
Stretching
1 Set
-
9
Cardio
1 Set
-