Program Description
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Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 10, 2024 03:13
- Last EditedJun 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
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Deck1 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 Raise2 Sets
-
6B
Rear Delt Row2 Sets
-
6C
Lateral Raise (Dumbbell)2 Sets
-
Day 3
1
Leg Press1 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 Raise3 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 Curl2 Sets
-
4B
Leg Extension2 Sets
-
5
Decline Crunch2 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 Extension2 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 Curl1 Set
1 Set
10 Reps
8 Reps
-
-
7A
Bicep Curl (Cable)2 Sets
-
7B
Reverse Wrist Curl (Barbell)2 Sets
10 Reps
-