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Kevin Gellerman’s Elite Efficiency Program

by Duncan R.

Program Description

Short on time but want maximum results? This minimalist 3-day full-body program is engineered for extreme time efficiency, getting you in and out of the gym fast while prioritizing upper body growth. Designed for busy individuals who want a dominant chest, back, and arms without neglecting their legs, this routine relies on heavy compound movements, strategic antagonist supersets, and high-intensity working sets. You'll stimulate maximum muscle hypertrophy and strength in under 45 minutes a session. Get in, hit it hard, and get out.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 09, 2026 04:44
  • Last Edited
    Mar 10, 2026 04:54
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Front Delts
12.5%
Triceps
12.5%
Lats
10%
Chest
10%
Biceps
8.8%
Middle Delts
5%
Quadriceps
5%
Abs
5%
Hamstrings
3.8%
Rear Delts
3.8%
Adductors
3.8%
Forearms
2.5%
Calves
2.5%
Glutes
1.3%
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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
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
6-8 reps
-
1B
Barbell Row
2
8-10 reps
-
2A
Leg Extension
2
12-15 reps
-
2B
Bicep Curl (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
3B
Calf Raise (Leg Press)
2
12-15 reps
-
4
Abs Crunch (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2A
Leg Curl
2
12-15 reps
-
2B
Hammer Curl (Dumbbell)
2
12-15 reps
-
3A
Chest Fly (Cable)
2
10-12 reps
-
3B
Rear Delt Fly (Cable)
2
10-12 reps
-
4
Hip Adductor (Machine)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2B
Lunge (Dumbbell)
2
8-12 reps
-
3A
Seated Row (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
4A
Abs Crunch (Machine)
2
15-20 reps
-
4B
Dip (Weighted)
2
12-15 reps
-
Week 1
1 / 18 Weeks
Day 2
1A
Lat Pulldown
2 Sets
10-12 Reps
-
1B
Standing Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
2A
Leg Curl
2 Sets
12-15 Reps
-
2B
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
-
3A
Chest Fly (Cable)
2 Sets
10-12 Reps
-
3B
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
-
4
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
Day 1
1A
Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
1B
Barbell Row
2 Sets
8-10 Reps
-
2A
Leg Extension
2 Sets
12-15 Reps
-
2B
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
3A
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
-
3B
Calf Raise (Leg Press)
2 Sets
12-15 Reps
-
4
Abs Crunch (Machine)
2 Sets
15-20 Reps
-
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
-
2A
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
2B
Lunge (Dumbbell)
2 Sets
8-12 Reps
-
3A
Seated Row (Cable)
2 Sets
10-12 Reps
-
3B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
4A
Abs Crunch (Machine)
2 Sets
15-20 Reps
-
4B
Dip (Weighted)
2 Sets
12-15 Reps
-