logo
BoostcampPNG

The First Step

by William S.

Program Description

Journey of a thousand miles begins with a single step.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 12, 2026 09:11
  • Last Edited
    Jan 12, 2026 10:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Hamstrings
11%
Abs
10.2%
Quadriceps
9.4%
Glutes
9.4%
Biceps
7.9%
Front Delts
7.1%
Upper Back
7.1%
Lats
6.3%
Forearms
5.5%
Adductors
4.7%
Chest
3.1%
Middle Delts
2.4%
Abductors
1.6%
Lower Back
1.6%
Rear Delts
0.8%
Cardio
0.8%
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
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Chest Press (Machine)
2
4-8 reps
-
5
Preacher Curl (Machine)
2
4-8 reps
-
6
Tricep Pushdown (Cable)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Hip Thrust (Machine)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Cable Crunch
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
4-8 reps
-
2
Hammer Curl (Cable)
2
4-8 reps
-
3
Overhead Tricep Extension (Cable)
2
4-8 reps
-
4
Wrist Extension (Dumbbell)
2
4-8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
2
4-8 reps
-
2
Dragon Fly
2
4-8 reps
-
3
Hanging Toes To Bar
1
4-8 reps
-
4
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Chest Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 2
1
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Seated Hamstring Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Leg Press (45 Degrees)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Hip Thrust (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
7
Cable Crunch
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 3
1
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Chest Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 4
1
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Seated Hamstring Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Leg Press (45 Degrees)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Hip Thrust (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
7
Cable Crunch
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Hammer Curl (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
4
Wrist Extension (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
Day 6
1
Dragon Flag
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
2
Dragon Fly
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Hanging Toes To Bar
1 Set
4-8 Reps
-
4
Cardio (Zone 2)
1 Set
30 mins
-