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Dorian Yates HIIT for Nattys

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Program Description

This program is a derivation of Dorian Yates HIIT program. Additionally, it also focuses on legs and arms with a dedicated day for both. Add rest days as you desire. Volume is subjective to the user, recommendation is 1 warm-up set, 2 working sets.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2026 09:10
  • Last Edited
    Jan 20, 2026 09:39
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.3%
Upper Back
8.9%
Abs
8.8%
Quadriceps
8.1%
Hamstrings
7.8%
Triceps
7.5%
Glutes
7.4%
Front Delts
6.1%
Chest
5.8%
Lower Back
5.3%
Lats
5.1%
Forearms
5.1%
Middle Delts
4.9%
Rear Delts
3.4%
Calves
3.2%
Abductors
0.6%
Adductors
0.6%
Cardio
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
4
25 reps
-
3
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
One Arm Lateral Raise (Cable)
1
1
12 reps
8 reps
-
-
8
Back Extension (Weighted)
2
25 reps
-
9
Cable Crunch
1
1
2
12 reps
10 reps
8 reps
-
-
-
10
Side Crunch (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
-
2
Side Crunch (Cable)
3
-
3
Hanging Leg Raise
2
-
4
Cardio (Zone 2)
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
25 reps
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
8
Cable Crunch
1
3
15 reps
12 reps
-
-
9
Side Crunch (Cable)
1
1
15 reps
12 reps
-
-
10
Hanging Leg Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Single Arm Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
-
7
Single Arm Rear Delt Cable Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Pec Deck
1
1
10 reps
8 reps
-
-
9
Cable Crunch
1
3
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
1 mins
-
2
Stiff Leg Deadlift
2
1
12 reps
10 reps
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
-
2
Side Crunch (Cable)
3
-
3
Hanging Leg Raise
2
-
4
Cardio (Zone 2)
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Chest Press (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
6
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hammer Curl
1
1
12 reps
10 reps
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 16 Weeks
Day 2
1
Back Extension (Weighted)
2 Sets
1 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Wrist Curls
3 Sets
15 Reps
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 5
1
Back Extension (Weighted)
2 Sets
1 mins
-
2
Stiff Leg Deadlift
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Wrist Curls
3 Sets
15 Reps
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 7
1
Cable Crossover
2 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Chest Press (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
5
Incline Curl (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Hammer Curl
1 Set
1 Set
12 Reps
10 Reps
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Back Extension (Weighted)
2 Sets
1 mins
-
2
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Single Arm Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Reverse Pec Deck
1 Set
1 Set
10 Reps
8 Reps
-
-
9
Cable Crunch
1 Set
3 Sets
15 Reps
12 Reps
-
-
Day 3
1
Cable Crunch
3 Sets
-
2
Side Crunch (Cable)
3 Sets
-
3
Hanging Leg Raise
2 Sets
-
4
Cardio (Zone 2)
1 Set
45 mins
-
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
4 Sets
25 Reps
-
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
8 Reps
-
-
8
Back Extension (Weighted)
2 Sets
25 Reps
-
Day 6
1
Cable Crunch
3 Sets
-
2
Side Crunch (Cable)
3 Sets
-
3
Hanging Leg Raise
2 Sets
-
4
Cardio (Zone 2)
1 Set
45 mins
-