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BoostcampPNG
Be less fat program
by Michael C.
1 athletes joined
Program Description
To be less fat
Program Overview
Level
Novice, Intermediate
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jul 10, 2024 03:18
Last Edited
Jul 16, 2024 12:12
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6