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Dad Bod Mode

by Dylan J.
7 athletes joined

Program Description

Beginner to novice friendly program designed for gaining the ultimate dad bod at planet fitness. Do not settle for less.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 15, 2025 08:14
  • Last Edited
    Jun 18, 2025 08:32

Summary

Transform your physique with the Dad Bod Mode program, a comprehensive 10-week journey designed for everyday lifters looking to build strength and redefine their body. Committing to five days a week, you'll engage in targeted workouts focusing on both upper and lower body, utilizing a variety of machines and dumbbells to maximize muscle growth. Each session combines compound and isolation exercises to ensure balanced development, making it perfect for those ready to shed the dad bod and embrace a fitter lifestyle. Get ready to push your limits and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Pec Deck (Machine)
2
6-10 reps
-
5
Lateral Raise (Cable)
3
6-10 reps
-
6
Seated Dip (Machine)
3
6-10 reps
-
7
Tricep Extension (Machine)
3
6-10 reps
-
8
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-10 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Barbell Row
2
6-10 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
-
8
Incline Curl (Dumbbell)
2
8-12 reps
-
9
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Hack Squat
4
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Hip Adductor (Machine)
2
8-10 reps
-
7
Seated Calf Raise
2
10-12 reps
-
8
Lunge (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Lat Pulldown (Close Grip)
4
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Cable Low Row
3
6-10 reps
-
5
Wide Grip Pull-Up
2
-
6
Dip (Assisted)
2
-
7
Pec Fly (Dumbbell)
2
6-10 reps
-
8
Hanging Leg Raise
3
10-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Tricep Extension (Cable)
2
6-10 reps
-
7
Bicep Curl (Cable)
2
6-10 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Leg Press
4 Sets
8-10 Reps
-
2
Hack Squat
4 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
6-10 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
7
Seated Calf Raise
2 Sets
10-12 Reps
-
8
Lunge (Dumbbell)
3 Sets
8-10 Reps
-
Day 2
1
Lat Pulldown
4 Sets
6-10 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
Barbell Row
2 Sets
6-10 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
-
7
Preacher Curl (Barbell)
2 Sets
8-12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
9
Hammer Curl
1 Set
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
5-8 Reps
-
2
Shoulder Press (Machine)
4 Sets
6-10 Reps
-
3
Incline Chest Press (Machine)
3 Sets
6-10 Reps
-
4
Pec Deck (Machine)
2 Sets
6-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
6
Seated Dip (Machine)
3 Sets
6-10 Reps
-
7
Tricep Extension (Machine)
3 Sets
6-10 Reps
-
8
Abs Crunch (Weighted)
3 Sets
10-20 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Lat Pulldown (Close Grip)
4 Sets
5-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Cable Low Row
3 Sets
6-10 Reps
-
5
Wide Grip Pull-Up
2 Sets
-
6
Dip (Assisted)
2 Sets
-
7
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
-
8
Hanging Leg Raise
3 Sets
10-30 Reps
-
Day 5
1
Seated Overhead Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
3
Reverse Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
Reverse Wrist Curl (Dumbbell)
2 Sets
-
5
Wrist Curls
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
6-10 Reps
-
7
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
8
Abs Crunch (Machine)
3 Sets
10-15 Reps
-