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Muel

by Sam A.

Program Description

Grow🤭

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 18, 2025 12:38

Summary

Unleash your potential with the Muel program, a comprehensive 12-week strength training journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a series of carefully structured workouts that target your upper body, focusing on chest, shoulders, and arms through a mix of machines and free weights. Each session includes supersets to maximize muscle engagement and efficiency, ensuring you build strength and endurance effectively. Get ready to transform your physique and boost your confidence with every rep!
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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
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
-