Program Description
Created by John Paulson
Program Overview
- LevelNovice
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout120 minutes
- CreatedSep 29, 2024 11:01
- Last EditedJun 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!
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
Run1 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 Pulldown3 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
Run1 Set
15 mins
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Dumbbell Bench Pullover3 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 Curls3 Sets
10 Reps
-
8
Lat Pulldown3 Sets
10 Reps
-
9
Abs Crunch (Machine)3 Sets
15 Reps
-
10
Leg Curl3 Sets
10 Reps
-
11
Leg Extension3 Sets
10 Reps
-
12
Calf Raise (Leg Press)3 Sets
10 Reps
-
Day 3
1
Run1 Set
15 mins
-
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Pec Fly (Dumbbell)3 Sets
10 Reps
-
4
Hammer Curl3 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
Run1 Set
15 mins
-
2
Decline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Dumbbell Bench Pullover3 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 Curls3 Sets
10 Reps
-
8
Lat Pulldown3 Sets
10 Reps
-
9
Abs Crunch (Machine)3 Sets
15 Reps
-
10
Leg Curl3 Sets
10 Reps
-
11
Leg Extension3 Sets
10 Reps
-
12
Calf Raise (Leg Press)3 Sets
10 Reps
-