logo
BoostcampPNG

Basic Bitch Workout

by Michael C.
1 athletes joined

Program Description

Basic weight lifting program. Enough volume to define and sculpt from beginner to advanced lifters. You can swap exercises to free weights or hammer straight as you see fit to change things up.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 07, 2025 02:51
  • Last Edited
    Jul 10, 2025 01:19

Summary

Unleash your potential with the Basic Bitch Workout, a structured 12-week program designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a variety of effective exercises targeting major muscle groups, including chest, back, and arms, using a full gym setup. Each session combines strength training with a focus on form and intensity, ensuring you build muscle and confidence. Get ready to transform your routine and achieve your fitness goals with this no-nonsense approach!
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
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
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Bench Press (Smith Machine)
4
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
8
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
9
Oblique Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Shrug (Barbell)
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Bicycle Crunch
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
2
Bench Press (Smith Machine)
4 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
8
Abs Crunch (Machine)
3 Sets
20 Reps
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
5
Straight Arm Pulldown
3 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
8
Bicep Curl (Cable)
3 Sets
12 Reps
-
9
Oblique Crunch
3 Sets
20 Reps
-
Day 3
1
Shoulder Press (Machine)
4 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
3
Upright Row (Barbell)
3 Sets
10 Reps
-
4
Front Raise
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Shrug (Barbell)
3 Sets
10 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
Day 4
1
Hack Squat
4 Sets
10 Reps
-
2
Stiff Leg Deadlift
4 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Walking Lunge
3 Sets
20 Reps
-
7
Calf Raise (Machine)
3 Sets
12 Reps
-
8
Bicycle Crunch
3 Sets
20 Reps
-