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Steve CBUM Program

by Steve J.
1 athletes joined

Program Description

New program inspired by CBUM

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 10, 2026 11:32
  • Last Edited
    Jan 11, 2026 09:05
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Chest
10.7%
Triceps
10.7%
Upper Back
10.1%
Lats
9.4%
Biceps
9.4%
Quadriceps
7.5%
Hamstrings
6.9%
Middle Delts
5.7%
Glutes
4.4%
Forearms
4.2%
Rear Delts
2.5%
Abs
2.2%
Calves
1.9%
Other
1.3%
Abductors
0.9%
Lower Back
0.6%
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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
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
-
2
Hack Squat
2
6-10 reps
-
3A
Leg Press (45 Degrees)
3
8-10 reps
-
3B
Sissy Squat
3
12-15 reps
-
3C
Seated Calf Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
-
2
Incline Fly Press (Dumbbell)
2
8-10 reps
-
3
Incline Chest Press (Machine)
2
6-10 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Skull Crusher (Barbell)
2
8-10 reps
-
6
Push Up
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10-12 reps
-
2
Chest Supported Row (Dumbbell)
2
8-10 reps
-
3
T-Bar Row
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
10-12 reps
-
5
Straight Bar Lat Extension
2
10-12 reps
-
6
Preacher Curl (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
10 mins
-
2
Walk
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-10 reps
-
4
Lateral Raise (Machine)
2
10-12 reps
-
5A
Reverse Pec Deck
2
10-12 reps
-
5B
Chest Fly (Machine)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
-
2
Clean Deadlift
2
4-8 reps
-
3
Leg Curl
2
8-10 reps
-
4
Single-Leg Leg Curl
2
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Standing Pullover (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-10 reps
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Cable Crossover
2
10-15 reps
-
6
Bicep Curl (Cable)
2
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
2 Sets
20 Reps
-
2
Hack Squat
2 Sets
6-10 Reps
-
3A
Leg Press (45 Degrees)
3 Sets
8-10 Reps
-
3B
Sissy Squat
3 Sets
12-15 Reps
-
3C
Seated Calf Raise
3 Sets
10-12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
2
Incline Fly Press (Dumbbell)
2 Sets
8-10 Reps
-
3
Incline Chest Press (Machine)
2 Sets
6-10 Reps
-
4
Pec Deck (Machine)
3 Sets
15 Reps
-
5
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
6
Push Up
2 Sets
-
Day 4
1
500m Row
1 Set
10 mins
-
2
Walk
1 Set
35 mins
-
Day 6
1
Lying Leg Curl
2 Sets
8-10 Reps
-
2
Clean Deadlift
2 Sets
4-8 Reps
-
3
Leg Curl
2 Sets
8-10 Reps
-
4
Single-Leg Leg Curl
2 Sets
8-10 Reps
-
5
Lat Pulldown
3 Sets
8-10 Reps
-
6
Standing Pullover (Cable)
2 Sets
10-12 Reps
-
Day 3
1
Underhand Lat Pulldown
3 Sets
10-12 Reps
-
2
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
-
3
T-Bar Row
2 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10-12 Reps
-
5
Straight Bar Lat Extension
2 Sets
10-12 Reps
-
6
Preacher Curl (Machine)
2 Sets
10-12 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
2
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
4
Lateral Raise (Machine)
2 Sets
10-12 Reps
-
5A
Reverse Pec Deck
2 Sets
10-12 Reps
-
5B
Chest Fly (Machine)
2 Sets
10-12 Reps
-
Day 7
1
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
2
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
5
Cable Crossover
2 Sets
10-15 Reps
-
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
-