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BoostcampPNG

Cut Program

by Chase W.
1 athletes joined

Program Description

Transform your physique with the 14-week Cut Program, designed to sculpt and define your muscles while enhancing overall strength. Committing to just four days a week, this program is perfect for novices ready to step up their fitness game. Utilizing a full gym, you'll engage in targeted workouts that promote fat loss while building lean muscle. Get ready to see real results as you refine your body and boost your confidence!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 15, 2025 06:20
  • Last Edited
    Dec 15, 2025 06:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Hamstrings
13.2%
Triceps
8.8%
Glutes
8.8%
Biceps
7.7%
Front Delts
6.7%
Upper Back
6.7%
Lats
6.6%
Abs
5.5%
Chest
4.4%
Forearms
4.4%
Calves
4.4%
Other
2.9%
Middle Delts
2.4%
Adductors
2.2%
Lower Back
2.2%
Rear Delts
0.2%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Rear Delt Fly (Cable)
3
10 reps
+2.5 lbs
7
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Overhead Press (Dumbbell)
3
10 reps
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
4
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
5
Seated Row (Cable)
3
10 reps
+10 lbs
6
Run
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Curl
3
10 reps
+5 lbs
5
Leg Extension
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Lateral Raise (Dumbbell)
3
10 reps
+2.5 lbs
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
4
Seated Row (Cable)
3
10 reps
+10 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Tricep Extension (Cable)
3
10 reps
+5 lbs
7
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
+5 lbs
2
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Tricep Extension (Cable)
3
10 reps
+5 lbs
5
Wrist Curls
3
10 reps
+5 lbs
6
Run
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Squat (Barbell)
3
10 reps
+10 lbs
3
Romanian Deadlift (Barbell)
3
10 reps
+10 lbs
4
Leg Extension
3
10 reps
+5 lbs
5
Leg Curl
3
10 reps
+5 lbs
6
Standing Calf Raise
3
10 reps
+10 lbs
Week 1
1 / 14 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
5
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
7
Run
1 Set
15 mins
-
Day 2
1
Run
1 Set
15 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
4
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
5
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
5
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
7
Run
1 Set
15 mins
-
Day 4
1
Run
1 Set
15 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
5
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs