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BoostcampPNG

Upper Lower Cardio

by Ameya M.
1 athletes joined

Program Description

Build balanced strength across all major muscle groups, improve cardiovascular endurance, and create an efficient full-body routine. It helps develop muscle in both the upper and lower body while boosting stamina and conditioning through cardio. This combination supports fat loss, lean muscle tone, and functional fitness, making everyday movements easier and more powerful. The program is also time-efficient since it combines strength and cardio in one structure, and it can be adapted to suit both beginners and advanced individuals. In short, it is designed to build strength, burn fat, and boost endurance for a complete foundation of fitness.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 30, 2025 04:51
  • Last Edited
    Aug 30, 2025 06:02
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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
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-15 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Shrug (Dumbbell)
3
10-15 reps
-
4
Bench Press (Dumbbell)
3
10-15 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Back Extension
3
10-15 reps
-
9
Bicep Curl (Dumbbell)
3
10-15 reps
-
10
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
12 mins
-
2
Cycling
1
15 mins
-
3
Elliptical
1
15 mins
-
4
Jumping Jack
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Hanging Leg Raise
3
20 reps
-
8
Oblique Crunch
3
20 reps
-
9
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10-15 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
4
Calf Raise (Machine)
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
6
Leg Curl
3 Sets
10-15 Reps
-
Day 3
1
Treadmill
1 Set
12 mins
-
2
Cycling
1 Set
15 mins
-
3
Elliptical
1 Set
15 mins
-
4
Jumping Jack
3 Sets
1 mins
-
5
Mountain Climber
3 Sets
1 mins
-
6
Abs Crunch (Machine)
3 Sets
20 Reps
-
7
Hanging Leg Raise
3 Sets
20 Reps
-
8
Oblique Crunch
3 Sets
20 Reps
-
9
Plank
3 Sets
1 mins
-
Day 5
1
Squat (Barbell)
3 Sets
10-15 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
4
Calf Raise (Machine)
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
6
Leg Curl
3 Sets
10-15 Reps
-
Day 1
1
Seated Row (Cable)
3 Sets
10-15 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
3
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
5
Reverse Pec Deck
3 Sets
10-15 Reps
-
6
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
8
Back Extension
3 Sets
10-15 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
10-15 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
3
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
5
Reverse Pec Deck
3 Sets
10-15 Reps
-
6
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
8
Back Extension
3 Sets
10-15 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 6
1
Treadmill
1 Set
12 mins
-
2
Cycling
1 Set
15 mins
-
3
Elliptical
1 Set
15 mins
-
4
Jumping Jack
3 Sets
1 mins
-
5
Mountain Climber
3 Sets
1 mins
-
6
Abs Crunch (Machine)
3 Sets
20 Reps
-
7
Hanging Leg Raise
3 Sets
20 Reps
-
8
Oblique Crunch
3 Sets
20 Reps
-
9
Plank
3 Sets
1 mins
-