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BoostcampPNG

Total body 4 day split

by Matt P.

Program Description

Program for 4 days a week. Aiming for hitting all muscle groups with emphasis on chest and arms , starting each day with compound exercise and ending with an ab finisher.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 07:26
  • Last Edited
    May 19, 2025 10:16
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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
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
8-12 reps
8-12 reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1
1
1
1
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
15-20 reps
12-15 reps
10-12 reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Hanging Leg Raise
3
10-12 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
5-6 reps
5-6 reps
5-6 reps
40%
70%
75%
80%
2
Pull Through (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Leg Curl
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
4
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
6
Zottman Curl
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
11-12 reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
8
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
10
Cable Crunch
3
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
45%
75%
80%
85%
2
Leg Extension
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1
1
1
1
1
1
10-12 reps
6-8 reps
3-5 reps
8-10 reps
8-10 reps
8-10 reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
15-20 reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-15 reps
10-15 reps
10-15 reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1
1
1
1
1
12-15 reps
8-12 reps
8-15 reps
8-15 reps
8-15 reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
10-12 reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3
10-12 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
2
Lat Pulldown
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
10-12 reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
12-15 reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
40%
65%
70%
75%
7
Face Pull
1
1
1
1
15-20 reps
12-15 reps
12-15 reps
15-20 reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1
1
1
1
15-20 reps
10-15 reps
10-15 reps
10-15 reps
40%
70%
75%
80%
9
Plank
3
0.3-0.5 mins
100%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-12 Reps
8-12 Reps
8-12 Reps
40%
60%
75%
80%
85%
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
40%
65%
70%
75%
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
15-20 Reps
12-15 Reps
10-12 Reps
50%
65%
70%
75%
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-15 Reps
8-15 Reps
8-15 Reps
30%
40%
65%
70%
75%
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
70%
75%
80%
9
Hanging Leg Raise
3 Sets
10-12 Reps
100%
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
5-6 Reps
5-6 Reps
5-6 Reps
40%
70%
75%
80%
2
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
65%
70%
75%
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
65%
70%
75%
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
40%
70%
72.5%
75%
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
50%
70%
72.5%
75%
6
Zottman Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
11-12 Reps
40%
65%
67.5%
70%
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
40%
65%
70%
75%
8
Face Pull
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
15-20 Reps
40%
65%
67.5%
70%
9
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
40%
70%
72.5%
75%
10
Cable Crunch
3 Sets
12-15 Reps
100%
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
45%
75%
80%
85%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
65%
70%
75%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
10%
50%
65%
70%
75%
80%
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
15-20 Reps
50%
65%
70%
75%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
50%
70%
75%
80%
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-15 Reps
8-15 Reps
8-15 Reps
30%
40%
65%
70%
75%
8
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
10-12 Reps
40%
80%
85%
75%
9
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
100%
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
40%
65%
70%
75%
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
40%
70%
72.5%
75%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
50%
70%
72.5%
75%
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
10-12 Reps
40%
65%
67.5%
70%
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
12-15 Reps
40%
70%
72.5%
75%
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
40%
65%
70%
75%
7
Face Pull
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
15-20 Reps
40%
65%
67.5%
70%
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-15 Reps
10-15 Reps
10-15 Reps
40%
70%
75%
80%
9
Plank
3 Sets
0.3-0.5 mins
100%