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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
    Jun 18, 2025 09:20

Summary

Kickstart your fitness journey with this comprehensive 6-week beginner program, designed for those ready to build strength and confidence in the gym. Committing to 5 days a week, you'll engage in a well-rounded routine that targets all major muscle groups, utilizing a variety of equipment including dumbbells and machines. Each workout combines foundational movements like the incline bench press and leg extensions, ensuring you develop proper form and technique while progressively increasing intensity. Join now and lay the groundwork for a healthier, stronger you!
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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
-