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Basically strong

by Benny
4.0
(1 rating)

Program Description

To get big of course

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    160 minutes
  • Created
    Dec 16, 2024 01:56
  • Last Edited
    Jun 18, 2025 11:39

Summary

Unleash your potential with the "Basically Strong" program, a comprehensive 12-week journey designed to build strength and muscle across your entire body. Committing to five days a week, you'll engage in targeted workouts focusing on lower body and core strength, utilizing a mix of machines and free weights. Each session is crafted to challenge your limits, ensuring you develop functional strength while mastering key lifts like the deadlift and hack squat. Get ready to transform your physique and elevate your performance with structured, effective training!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
3 Sets
12 Reps
@8
2
Leg Curl
3 Sets
8 Reps
@8.5
3
Leg Extension
3 Sets
8 Reps
@8
4
Single Leg Press
3 Sets
8-10 Reps
@7
5
Seated Calf Raise
3 Sets
8-12 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
7
Cardio
1 Set
30 mins
-
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Hamstring Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Back Extension (Weighted)
2 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
8
Cardio
1 Set
30 mins
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
3
T-Bar Row
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
7
Cardio
1 Set
30 mins
-
Day 5
1
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
3
Single Arm Pushdown
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
6
Skull Crusher
2 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
8
Cardio
1 Set
30 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3
Single Arm Pushdown
3 Sets
8-15 Reps
-
4
Bench Press (Wide Grip)
3 Sets
8 Reps
-
5
Chest Fly (Machine)
3 Sets
8-15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
7
Cardio
1 Set
30 mins
@7