5.0
(1 rating)
Program Description
Unleash your inner warrior with the Spartan workout program, a comprehensive 9-week journey designed to sculpt and strengthen your physique. With 9 training days each week, this program combines a variety of exercises targeting all major muscle groups, utilizing machines and free weights for optimal results. Perfect for novice lifters, you'll build confidence and technique while enhancing muscle definition and overall strength. Get ready to push your limits and achieve the sculpted body you've always wanted!
Program Overview
- LevelNovice, Beginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout120 minutes
- CreatedDec 16, 2025 12:48
- Last EditedDec 16, 2025 11:20
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10%
Lats
10%
Chest
8.8%
Upper Back
8.8%
Triceps
7.5%
Hamstrings
7.5%
Quadriceps
7.5%
Calves
6.7%
Glutes
6.3%
Abs
5.4%
Middle Delts
5%
Biceps
5%
Rear Delts
3.8%
Lower Back
2.5%
Adductors
2.5%
Abductors
1.3%
Forearms
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Pec Deck (Machine)
3
-
5
Reverse Pec Deck
3
-
6
Barbell Row
3
-
7
Lat Pulldown
3
-
8
Chest Supported Row (Machine)
3
-
9
Lateral Raise (Machine)
3
-
10
Pullover (Dumbbell)
3
-
11
Hamstring Curl
3
-
12
Leg Press (45 Degrees)
3
-
13
Romanian Deadlift (Barbell)
3
-
14
Hip Adductor (Machine)
3
-
15
Leg Extension
3
-
16
Lying Leg Raise
3
-
17
Hollow Hold
2
-
18
Standing Calf Raise
4
-
19
Seated Calf Raise
4
-
20
Bicep Curl (Dumbbell)
3
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
-
2
Shoulder Press (Machine)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Pec Deck (Machine)3 Sets
-
5
Reverse Pec Deck3 Sets
-
6
Barbell Row3 Sets
-
7
Lat Pulldown3 Sets
-
8
Chest Supported Row (Machine)3 Sets
-
9
Lateral Raise (Machine)3 Sets
-
10
Pullover (Dumbbell)3 Sets
-
11
Hamstring Curl3 Sets
-
12
Leg Press (45 Degrees)3 Sets
-
13
Romanian Deadlift (Barbell)3 Sets
-
14
Hip Adductor (Machine)3 Sets
-
15
Leg Extension3 Sets
-
16
Lying Leg Raise3 Sets
-
17
Hollow Hold2 Sets
-
18
Standing Calf Raise4 Sets
-
19
Seated Calf Raise4 Sets
-
20
Bicep Curl (Dumbbell)3 Sets
-
Day 2
1
Incline Bench Press (Smith Machine)3 Sets
-
2
Shoulder Press (Machine)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Pec Deck (Machine)3 Sets
-
5
Reverse Pec Deck3 Sets
-
6
Barbell Row3 Sets
-
7
Lat Pulldown3 Sets
-
8
Chest Supported Row (Machine)3 Sets
-
9
Lateral Raise (Machine)3 Sets
-
10
Pullover (Dumbbell)3 Sets
-
11
Hamstring Curl3 Sets
-
12
Leg Press (45 Degrees)3 Sets
-
13
Romanian Deadlift (Barbell)3 Sets
-
14
Hip Adductor (Machine)3 Sets
-
15
Leg Extension3 Sets
-
16
Lying Leg Raise3 Sets
-
17
Hollow Hold2 Sets
-
18
Standing Calf Raise4 Sets
-
19
Seated Calf Raise4 Sets
-
20
Bicep Curl (Dumbbell)3 Sets
-
Day 3
1
Incline Bench Press (Smith Machine)3 Sets
-
2
Shoulder Press (Machine)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Pec Deck (Machine)3 Sets
-
5
Reverse Pec Deck3 Sets
-
6
Barbell Row3 Sets
-
7
Lat Pulldown3 Sets
-
8
Chest Supported Row (Machine)3 Sets
-
9
Lateral Raise (Machine)3 Sets
-
10
Pullover (Dumbbell)3 Sets
-
11
Hamstring Curl3 Sets
-
12
Leg Press (45 Degrees)3 Sets
-
13
Romanian Deadlift (Barbell)3 Sets
-
14
Hip Adductor (Machine)3 Sets
-
15
Leg Extension3 Sets
-
16
Lying Leg Raise3 Sets
-
17
Hollow Hold2 Sets
-
18
Standing Calf Raise4 Sets
-
19
Seated Calf Raise4 Sets
-
20
Bicep Curl (Dumbbell)3 Sets
-