Program Description
Get fit
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedAug 24, 2025 12:14
- Last EditedAug 24, 2025 01:30
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30 mins
RPE 7
2
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Stretching
1
15 mins
RPE 6
3A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
25 reps
15 reps
12 reps
4 reps
-
-
-
-
4A
Inline Lever Arms Chest
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Dip (Bodyweight)
4
6 reps
-
4C
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
10 mins
-
3A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4A
Curl With Belt Squat
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Bent Over Rows Lever Arms
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stretching
1
15 mins
-
3A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
3B
Seated Over Head Press DB
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
4A
Split Squat With Rhino Belt
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5A
Clean and Press
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5B
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
5C
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Week 1
1 / 7 Weeks
Day 1
1
Treadmill1 Set
10 mins
@6
2
Stretching1 Set
15 mins
@6
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
4 Reps
-
-
-
-
4A
Inline Lever Arms Chest1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Dip (Bodyweight)4 Sets
6 Reps
-
4C
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Chest Fly (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)1 Set
-
Day 2
1
Treadmill1 Set
10 mins
-
2
Stretching1 Set
10 mins
-
3A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Lat Pulldown1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3C
Pull-Up (Assisted)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4A
Curl With Belt Squat1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Seated Row (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Bent Over Rows Lever Arms1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
Day 3
1
Treadmill1 Set
10 mins
-
2
Stretching1 Set
15 mins
-
3A
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
3B
Seated Over Head Press DB1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
4A
Split Squat With Rhino Belt1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Clean and Press1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Leg Extension1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
Day 4
1
Cycling1 Set
30 mins
@7
2
2km Row1 Set
-
Day 5
1
Treadmill1 Set
10 mins
@6
2
Stretching1 Set
15 mins
@6
3A
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
3B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
4 Reps
-
-
-
-
4A
Inline Lever Arms Chest1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Dip (Bodyweight)4 Sets
6 Reps
-
4C
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Flat Chest Lever Arms No Pin1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Chest Fly (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Incline Tricep Extension (Dumbbell)1 Set
-
Day 6
1
Treadmill1 Set
10 mins
-
2
Stretching1 Set
10 mins
-
3A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Lat Pulldown1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3C
Pull-Up (Assisted)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4A
Curl With Belt Squat1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Seated Row (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Bent Over Rows Lever Arms1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
Day 7
1
Treadmill1 Set
10 mins
-
2
Stretching1 Set
15 mins
-
3A
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
3B
Seated Over Head Press DB1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
4A
Split Squat With Rhino Belt1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5A
Clean and Press1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5B
Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
5C
Leg Extension1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-