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Summer ready

by Rhyce W.
1 athletes joined
5.0
(1 rating)

Program Description

Gain muscle loose fat

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 15, 2024 01:59
  • Last Edited
    Jun 18, 2025 08:24

Summary

Get ready to transform your physique with the **Summer Ready** program! Over 12 weeks, you’ll engage in five days of targeted workouts designed to sculpt and strengthen your body just in time for the season. Each session focuses on heavy lifting, incorporating exercises like Safety Bar Squats and Seated Military Presses to maximize muscle growth and endurance. With a full gym at your disposal, you'll have everything you need to unleash your full potential and step into summer feeling confident and strong!
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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
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
1
3 reps
5 reps
1 reps
-
-
-
2
Leg Press
2
1
2
8 reps
5 reps
3 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
3
5 reps
3 reps
-
-
2
Shoulder Press (Plate Loaded)
3
2
5 reps
3 reps
-
-
3
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
50 reps
-
2
Hammer Curl
1
1
1
20 reps
25 reps
30 reps
-
-
-
3
Preacher Curl (Dumbbell)
1
1
2
10 reps
12 reps
20 reps
-
-
-
4
Tricep Extension (Cable)
1
1
2
10 reps
12 reps
20 reps
-
-
-
5
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
3
5 reps
3 reps
-
-
2
Incline Bench Press (Smith Machine)
3
2
5 reps
3 reps
-
-
3
Chest Fly (Machine)
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Shrug (Dumbbell)
2
2
20 reps
10 reps
-
-
4
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Week 1
1 / 12 Weeks
Day 1
1
Safety Bar Squat
2 Sets
1 Set
3 Reps
5 Reps
-
-
2
Leg Extension
2 Sets
1 Set
10 Reps
15 Reps
-
-
3
Leg Curl
2 Sets
1 Set
10 Reps
15 Reps
-
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Walk
1 Set
-
Day 2
1
Seated Military Press (Barbell)
2 Sets
1 Set
10 Reps
15 Reps
-
-
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
20 Reps
-
-
3
Front Raise
2 Sets
1 Set
15 Reps
20 Reps
-
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Walk
1 Set
-
Day 3
1
Alternating Dumbbell Curl
4 Sets
12 Reps
-
2
Skull Crusher
2 Sets
2 Sets
10 Reps
15 Reps
-
-
3
Hammer Curl
3 Sets
12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
20 Reps
-
-
5
Bicep Curl (Machine)
2 Sets
2 Sets
15 Reps
20 Reps
-
-
6
Dip (Weighted)
2 Sets
8 Reps
-
7
2km Row
1 Set
-
Day 4
1
Cable Crossover
1 Set
2 Sets
10 Reps
15 Reps
-
-
2
Seated Dip (Machine)
3 Sets
12 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
4
Close Grip Bench Press (Smith Machine)
3 Sets
8 Reps
-
5
Pec Deck (Machine)
2 Sets
2 Sets
15 Reps
100 Reps
-
-
Day 5
1
Lat Pulldown
3 Sets
10 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
2 Sets
2 Sets
12 Reps
15 Reps
-
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
2 Sets
8 Reps
-
6
Walk
1 Set
-