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JP Fall 2024

by John P.
1 athletes joined

Program Description

Created by John Paulson

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 29, 2024 11:01
  • Last Edited
    Jun 18, 2025 12:41

Summary

Elevate your fitness game with the JP Fall 2024 program, a comprehensive 10-week journey designed for those ready to push their limits. Committing to four days a week, you'll engage in a balanced mix of cardio and strength training, featuring exercises like dumbbell bench presses, cable tricep extensions, and leg presses. This program not only targets major muscle groups but also incorporates essential cardio sessions to enhance endurance. Get ready to transform your physique and build strength with a structured approach that fits seamlessly into your lifestyle!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Run
1 Set
15 mins
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Upright Row (Barbell)
3 Sets
10 Reps
-
8
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
9
Back Extension (Weighted)
3 Sets
20 Reps
-
10
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
11
Leg Press (45 Degrees)
3 Sets
10 Reps
-
Day 2
1
Run
1 Set
15 mins
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Seated Dip (Machine)
3 Sets
10 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
10 Reps
-
8
Lat Pulldown
3 Sets
10 Reps
-
9
Abs Crunch (Machine)
3 Sets
15 Reps
-
10
Leg Curl
3 Sets
10 Reps
-
11
Leg Extension
3 Sets
10 Reps
-
12
Calf Raise (Leg Press)
3 Sets
10 Reps
-
Day 3
1
Run
1 Set
15 mins
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Upright Row (Barbell)
3 Sets
10 Reps
-
8
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
9
Back Extension (Weighted)
3 Sets
15 Reps
-
10
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
11
Leg Press (45 Degrees)
3 Sets
10 Reps
-
Day 4
1
Run
1 Set
15 mins
-
2
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Seated Dip (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
10 Reps
-
8
Lat Pulldown
3 Sets
10 Reps
-
9
Abs Crunch (Machine)
3 Sets
15 Reps
-
10
Leg Curl
3 Sets
10 Reps
-
11
Leg Extension
3 Sets
10 Reps
-
12
Calf Raise (Leg Press)
3 Sets
10 Reps
-