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BoostcampPNG

Beginners program

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Program Description

To increase muscle mass

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    May 10, 2025 01:08
  • Last Edited
    May 10, 2025 03:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Abs Crunch (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Bodyweight)
4
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
2
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Wrist Curls
3 Sets
15 Reps
-
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Wrist Curls
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
-