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Dorian Yates HIIT for Natural Lifters

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Program Description

This program is a derivation of Dorian Yates HIIT program. Additionally, it also focuses on legs and arms with a dedicated day for both. Add rest days as you desire. Volume is subjective to the user, recommendation is 1 warm-up set, 2 working sets.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 29, 2025 02:06
  • Last Edited
    Jul 06, 2025 09:52

Summary

Unleash your potential with the Dorian Yates HIIT for Natural Lifters program. This comprehensive 16-week plan, designed for five days a week of intense training, focuses on high-intensity interval training (HIIT) to maximize muscle growth and fat loss. Each session targets specific muscle groups, ensuring a balanced approach to strength and conditioning. With a full gym required, you'll engage in a variety of exercises, from dumbbell shoulder presses to weighted dips, all aimed at pushing your limits and achieving your fitness goals. Get ready to transform your physique and elevate your performance!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
9
Cable Crunch
1
3
15 reps
12 reps
-
-
10
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
11
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 16 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
4 Sets
25 Reps
-
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
8 Reps
-
-
8
Back Extension (Weighted)
2 Sets
25 Reps
-
9
Cable Crunch
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
10
Side Crunch (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Back Extension (Weighted)
2 Sets
1 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Wrist Curls
3 Sets
15 Reps
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Back Extension (Weighted)
2 Sets
1 mins
-
2
Stiff Leg Deadlift
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Wrist Curls
3 Sets
15 Reps
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 5
1
Cable Crossover
2 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Chest Press (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
5
Incline Curl (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Hammer Curl
1 Set
1 Set
12 Reps
10 Reps
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Back Extension (Weighted)
2 Sets
1 mins
-
2
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Single Arm Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Reverse Pec Deck
1 Set
1 Set
10 Reps
8 Reps
-
-
9
Cable Crunch
1 Set
3 Sets
15 Reps
12 Reps
-
-
10
Side Crunch (Cable)
1 Set
1 Set
15 Reps
12 Reps
-
-
11
Hanging Leg Raise
1 Set
20 Reps
-