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get big son

by lol haha
2 athletes joined

Program Description

get big nigga

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 09, 2024 07:53
  • Last Edited
    Jun 18, 2025 10:41

Summary

Unleash your potential with the "Get Big Son" program, a comprehensive 12-week journey designed for serious lifters ready to pack on muscle. With five days of targeted training each week, you'll engage in a variety of compound and isolation exercises that focus on all major muscle groups, including chest, back, arms, and more. Expect to push your limits with proven lifts like the Bench Press and Bent Over Row, ensuring steady gains and improved strength. Equip yourself with a full gym and get ready to transform your physique!
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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
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Lat Pulldown
3
5 reps
-
4
Seated Row (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
8 reps
-
2
Leg Press
3
7 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Plank
3
60 secs
-
6
Russian Twist
3
20 reps
-
7
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Push Up
3
15 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Lunge (Dumbbell)
3
10 reps
-
6
Run
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
6 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Run
1 Set
60 mins
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
-
2
Wide Grip Pull-Up
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
5 Reps
-
4
Seated Row (Cable)
3 Sets
5 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Hammer Curl
3 Sets
8 Reps
-
7
Run
1 Set
60 mins
-
Day 3
1
Squat (Bodyweight)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
7 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Run
1 Set
60 mins
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
2
Lateral Raise (Machine)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Plank
3 Sets
60 secs
-
6
Russian Twist
3 Sets
20 Reps
-
7
Run
1 Set
60 mins
-
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Wide Grip Pull-Up
3 Sets
10 Reps
-
3
Push Up
3 Sets
15 Reps
-
4
Kettlebell Swing
3 Sets
15 Reps
-
5
Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Run
1 Set
60 mins
-