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!
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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
-