Program Description
This gives u muscle
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedMar 27, 2025 12:09
- Last EditedJun 18, 2025 09:46
Summary
Transform your physique with the Rayan Workout, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll engage in targeted upper body, lower body, and core workouts, utilizing a full gym's worth of equipment. Each session combines effective machine and free-weight exercises, ensuring balanced muscle development and strength gains. Get ready to push your limits and unlock your potential with this structured and dynamic training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Biceps
11.3%
Glutes
8.9%
Upper Back
8.6%
Lats
8.6%
Front Delts
7.1%
Hamstrings
7.1%
Chest
6.7%
Abs
6.3%
Middle Delts
5.6%
Quadriceps
5.6%
Lower Back
4.8%
Calves
3.8%
Rear Delts
2.2%
Forearms
1.5%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Tricep Extension (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Glute Kickback
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
7
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Glute Kickback
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
7
Back Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Bicep Curl (Machine)
4
12 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Reverse Pec Deck
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
3
15 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Leg Curl
4
12 reps
-
3
Seated Calf Raise
4
15 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
6
Hanging Leg Raise
4
12 reps
-
7
Back Extension
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Shoulder Press (Machine)
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Tricep Rope Push Down (Cable)
4
12 reps
-
6
Seated Dip (Machine)
4
12 reps
-
7
Bicep Curl (Dumbbell)
4
12 reps
-
8
Hammer Curl
4
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press3 Sets
12 Reps
-
2
Leg Curl3 Sets
12 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Glute Kickback3 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
15 Reps
-
6
Abs Crunch (Machine)3 Sets
15 Reps
-
7
Back Extension3 Sets
12 Reps
-
Day 3
1
Lat Pulldown3 Sets
12 Reps
-
2
Seated Row (Cable)3 Sets
12 Reps
-
3
Pull-Up (Assisted)3 Sets
12 Reps
-
4
Bicep Curl (Machine)4 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)4 Sets
12 Reps
-
6
Reverse Pec Deck3 Sets
12 Reps
-
Day 4
1
Hack Squat3 Sets
10 Reps
-
2
Leg Curl3 Sets
12 Reps
-
3
Seated Calf Raise4 Sets
15 Reps
-
4
Hip Thrust (Barbell)3 Sets
15 Reps
-
5
Abs Crunch (Machine)3 Sets
15 Reps
-
6
Hanging Leg Raise3 Sets
12 Reps
-
7
Back Extension3 Sets
12 Reps
-
Day 1
1
Chest Press (Machine)3 Sets
12 Reps
-
2
Pec Deck (Machine)3 Sets
12 Reps
-
3
Shoulder Press (Machine)3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
6
Tricep Extension (Machine)4 Sets
12 Reps
-
Day 5
1
Chest Press (Machine)3 Sets
12 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Shoulder Press (Machine)3 Sets
12 Reps
-
4
Seated Row (Cable)3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
6
Seated Dip (Machine)4 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
8
Hammer Curl4 Sets
12 Reps
-