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BoostcampPNG

Program To Get Marie-Eva

by Bob3tPlayzFN

Program Description

Getting a girl

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 11:14
  • Last Edited
    Oct 03, 2025 12:45
Muscle Engagement
Front
Back
MuscleSet
Abs
16.7%
Hamstrings
8.3%
Lats
8%
Triceps
7.4%
Chest
7.3%
Upper Back
7.2%
Quadriceps
7%
Neck
6.8%
Glutes
6.6%
Biceps
5.3%
Front Delts
4.5%
Calves
3.5%
Lower Back
3%
Middle Delts
2.8%
Forearms
2.2%
Rear Delts
2.1%
Adductors
1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Press (45 Degrees)
2
6-10 reps
-
3
Neck Curl
2
6-10 reps
-
4
Neck Extension
2
6-10 reps
-
5
Standing Calf Raise
2
6-15 reps
-
6
Good Morning
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Press (45 Degrees)
2
6-10 reps
-
3
Decline Crunch (Weighted)
3
5-10 reps
-
4
Hanging Leg Raise
3
5-10 reps
-
5
Incline Bench Press (Barbell)
1
1
2-4 reps
5-8 reps
-
-
6
Neck Curl
2
6-10 reps
-
7
Neck Extension
2
6-10 reps
-
8
Standing Calf Raise
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
6-10 reps
-
2
Ab Wheel
3
6-10 reps
-
3
Decline Crunch (Weighted)
3
6-10 reps
-
4
Dragon Flag
3
6-10 reps
-
5
Leg Press (45 Degrees)
2
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
4-8 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
8
Standing Calf Raise
2
6-15 reps
-
9
Neck Curl
2
6-10 reps
-
10
Neck Extension
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Seated Overhead Press (Dumbbell)
2
6-10 reps
-
8
Incline Chest Fly (Dumbbell)
2
6-12 reps
-
9
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-8 reps
-
2
Dip (Weighted)
3
5-8 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
French Press
3
8-12 reps
-
5
Dumbbell Row
3
5-10 reps
-
6
Pull-Up (Weighted)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5-8 reps
-
2
Dip (Weighted)
2
5-8 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Bench Press (Barbell)
2
6-10 reps
-
6
Dumbbell Row
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
-
2
Lying Leg Curl
2
6-10 reps
-
3
Lunge (Barbell)
2
12-20 reps
-
4
Good Morning
2
6-10 reps
-
5
Standing Calf Raise
2
6-15 reps
-
6
Neck Extension
2
6-10 reps
-
7
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-3 reps
5-8 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
6-10 reps
-
3
Decline Crunch (Weighted)
3
5-10 reps
-
4
Dragon Flag
3
AMRAP
-
5
Hanging Leg Raise
3
AMRAP
-
6
Standing Calf Raise
3
6-10 reps
-
7
Neck Extension
2
6-10 reps
-
8
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
2
20-30 reps
-
2
Landmine Twist
2
6-10 reps
-
3
Side Bend (Dumbbell)
2
8-12 reps
-
4
Side Bend (Dumbbell)
2
6-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Squat (Barbell)
2
5-8 reps
-
7
Lunge (Barbell)
2
12-20 reps
-
8
Good Morning
2
6-10 reps
-
9
Standing Calf Raise
2
6-15 reps
-
10
Neck Extension
2
6-10 reps
-
11
Neck Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
Pullover (Dumbbell)
2
8-12 reps
-
6
Chest Fly (Dumbbell)
2
6-10 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
5-8 reps
-
2
French Press
2
2
4-8 reps
10-15 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Dumbbell Row
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
Skull Crusher (Dumbbell)
2
6-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Pullover (Dumbbell)
2
8-12 reps
-
7
Lying Rear Lateral Raise
2
6-15 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
-
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
-
3
Neck Curl
2 Sets
6-10 Reps
-
4
Neck Extension
2 Sets
6-10 Reps
-
5
Standing Calf Raise
2 Sets
6-15 Reps
-
6
Good Morning
2 Sets
6-10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
-
2
Lying Leg Curl
2 Sets
6-10 Reps
-
3
Lunge (Barbell)
2 Sets
12-20 Reps
-
4
Good Morning
2 Sets
6-10 Reps
-
5
Standing Calf Raise
2 Sets
6-15 Reps
-
6
Neck Extension
2 Sets
6-10 Reps
-
7
Neck Curl
2 Sets
6-10 Reps
-
Day 4
1
Hammer Curl
2 Sets
6-10 Reps
-
2
Skull Crusher (Dumbbell)
2 Sets
6-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Dumbbell Row
2 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
6
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
-
7
Lying Rear Lateral Raise
2 Sets
6-15 Reps
-
8
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
Day 2
1
Chin-Up (Weighted)
2 Sets
5-8 Reps
-
2
Dip (Weighted)
2 Sets
5-8 Reps
-
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
4
French Press
2 Sets
8-12 Reps
-
5
Bench Press (Barbell)
2 Sets
6-10 Reps
-
6
Dumbbell Row
2 Sets
5-10 Reps
-
7
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
-
8
Incline Chest Fly (Dumbbell)
2 Sets
6-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
-