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Sherm's Workout

by Rory
1 athletes joined

Program Description

Overall Fitness

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 22, 2024 05:41
  • Last Edited
    Jun 18, 2025 12:16

Summary

Sherm's Workout is a comprehensive 16-week strength training program designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, focusing on both upper and lower body strength. With a mix of barbell, dumbbell, and machine workouts, this program ensures balanced muscle development while challenging your limits. Get ready to build power, increase endurance, and achieve your fitness goals with a structured plan that keeps you motivated every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Quadriceps
12.4%
Hamstrings
10.7%
Lats
8.9%
Upper Back
8.1%
Triceps
6.8%
Front Delts
6.5%
Chest
5.4%
Middle Delts
5.4%
Biceps
4.8%
Calves
4.4%
Lower Back
3.9%
Adductors
3.5%
Abductors
2.6%
Abs
2.2%
Cardio
1.1%
Forearms
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4A
Hip Adductor (Machine)
2
8-12 reps
-
4B
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Curl
2
8-12 reps
-
6
Standing Calf Raise
2
12-15 reps
-
7
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Barbell Row
2
8-12 reps
-
3
Overhead Press (Barbell)
2
8-12 reps
-
4
Chin-Up (Assisted)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
7
Elliptical Exercise Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Seated Calf Raise
2
12-15 reps
-
6
Stair Stepper Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
-
2
Bench Press (Machine)
2
8-12 reps
-
3
Chest Fly (Machine)
2
8-12 reps
-
4
Dips (Bodyweight)
2
8-12 reps
-
5
Elliptical Exercise Machine
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Back Extension
2
8-12 reps
-
4
Pull-Ups (Assisted)
2
8-12 reps
-
5
Incline Treadmill
1
15 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Hip Thrust (Barbell)
2 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
4A
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
4B
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Standing Calf Raise
2 Sets
12-15 Reps
-
7
Treadmill
1 Set
15 mins
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Barbell Row
2 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
2 Sets
8-12 Reps
-
4
Chin-Up (Assisted)
2 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
7
Elliptical Exercise Machine
1 Set
15 mins
-
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Leg Press
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Lying Leg Curl
2 Sets
8-12 Reps
-
5
Seated Calf Raise
2 Sets
12-15 Reps
-
6
Stair Stepper Machine
1 Set
15 mins
-
Day 4
1
Shoulder Press (Machine)
3 Sets
6-8 Reps
-
2
Bench Press (Machine)
2 Sets
8-12 Reps
-
3
Chest Fly (Machine)
2 Sets
8-12 Reps
-
4
Dips (Bodyweight)
2 Sets
8-12 Reps
-
5
Elliptical Exercise Machine
1 Set
15 mins
-
Day 5
1
Lat Pulldown
3 Sets
6-8 Reps
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3
Back Extension
2 Sets
8-12 Reps
-
4
Pull-Ups (Assisted)
2 Sets
8-12 Reps
-
5
Incline Treadmill
1 Set
15 mins
-