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Muel

by Sam A.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 10, 2024 03:13
  • Last Edited
    Jun 10, 2024 03:38
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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
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
2B
Shrug (Dumbbell)
2
1
20 reps
10 reps
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
2A
Bent Over Row (Barbell)
1
2B
Shrug (Dumbbell)
1
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
4A
Back Extension
2
20 reps
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
6
Hammer Curl
1
1
10 reps
8 reps
7A
Bicep Curl (Cable)
2
7B
Reverse Wrist Curl (Barbell)
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
4B
Overhead Tricep Extension (Cable)
2
10 reps
5A
Chest Press (Machine)
3
5B
V-Handle Tricep Pushdown (Cable)
3
6A
Front Raise
2
6B
Rear Delt Row
2
6C
Lateral Raise (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
2A
Lunge (Barbell)
1
1
14 reps
16 reps
2B
Seated Calf Raise
3
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
4A
Leg Curl
2
4B
Leg Extension
2
5
Decline Crunch
2
20 reps
6
Abs Crunch (Bodyweight)
2
7
Side Bend (Dumbbell)
2
20 reps
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2B
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps