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Gladiator Physique

by Big H.
3 athletes joined

Program Description

This program. Is for immediate/advanced lifters looking to make serious gains.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 17, 2026 11:59
  • Last Edited
    Jan 18, 2026 09:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
9.9%
Hamstrings
8%
Quadriceps
7.5%
Chest
7.5%
Lats
7.5%
Upper Back
7.1%
Biceps
6.9%
Abs
6.8%
Glutes
5.8%
Middle Delts
4.5%
Rear Delts
4.1%
Calves
3.7%
Forearms
3.7%
Other
2%
Adductors
1.3%
Cardio
0.9%
Lower Back
0.7%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
7
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
4
6-10 reps
-
5
Wide Grip Lat Pulldown
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Dip (Weighted)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Wide Grip Lat Pulldown
1
2
12-12 reps
12-15 reps
-
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Dip (Weighted)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Wide Grip Lat Pulldown
1
2
12-12 reps
12-15 reps
-
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Dip (Weighted)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Wide Grip Lat Pulldown
1
2
12-12 reps
12-15 reps
-
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
3
12-15 reps
-
3
Dip (Weighted)
3
12-15 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Wide Grip Lat Pulldown
1
2
12-12 reps
12-15 reps
-
-
6
Straight Arm Pulldown
3
12-15 reps
-
7A
Jump Rope
5
1 mins
-
8
Treadmill
1
10 mins
-
9
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Leg Press
3
12-15 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Leg Press
3
12-15 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Leg Press
3
12-15 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Leg Press
3
12-15 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
6
Cable Crunch
4
12-15 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
4
8-10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
4
8-10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
4
8-10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
4
8-10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
4
8-10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
4
8-10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
4
8-10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
4
8-10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher (Dumbbell)
4
10-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher (Dumbbell)
4
10-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher (Dumbbell)
4
10-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (EZ Bar)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher (Dumbbell)
4
10-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
10
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
6-8 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
6-8 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
6-8 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
6-8 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
6-8 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
6-8 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
6-8 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
6-8 reps
-
5
Chest Supported Row (Machine)
3
8-10 reps
-
6
Dumbbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
10-12 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
10-12 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
10-12 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
-
2
Decline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
10-12 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15-20 reps
-
5
Seated Calf Raise
5
12-20 reps
-
6
Ab Wheel
4
10-15 reps
-
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
1 mins
-
2
Shadow Boxing
1
5 mins
-
3
Treadmill
1
30 mins
-
4
Stair Climber
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
1 mins
-
2
Shadow Boxing
1
5 mins
-
3
Treadmill
1
-
4
Ab Wheel
4
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Leg Press
3 Sets
10-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Calf Raise (Machine)
5 Sets
10-15 Reps
-
6
Cable Crunch
4 Sets
12-15 Reps
-
7
Hanging Knee Raise
3 Sets
15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
-
3
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
4
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Skull Crusher (Dumbbell)
4 Sets
8-10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
10
Wrist Curls
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
5-7 Reps
-
2
Decline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
6
Dumbbell Row
3 Sets
10 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Lying Leg Curl
3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Seated Calf Raise
5 Sets
12-20 Reps
-
6
Ab Wheel
4 Sets
10-15 Reps
-
7
Plank
3 Sets
1 mins
-
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
6
Straight Arm Pulldown
3 Sets
12-15 Reps
-
7
Stair Climber
1 Set
10 mins
-
Day 6
1
Jump Rope
4 Sets
1 mins
-
2
Shadow Boxing
1 Set
5 mins
-
3
Treadmill
1 Set
30 mins
-
4
Stair Climber
1 Set
10 mins
-
Day 7
1
Jump Rope
5 Sets
1 mins
-
2
Shadow Boxing
1 Set
5 mins
-
3
Treadmill
1 Set
-
4
Ab Wheel
4 Sets
10 Reps
-