Program Description
**SAF TRAINING ARC ONE | FYS 2025 |** is a comprehensive 12-week program designed for dedicated lifters looking to enhance their strength and muscle definition. This program spans 48 training days, focusing on a balanced mix of push, pull, and leg workouts to maximize overall development. Each session incorporates a variety of exercises targeting major muscle groups, ensuring you build strength while preventing plateaus. Get ready to push your limits and achieve your fitness goals with structured routines that challenge and inspire!
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 25, 2025 10:32
- Last EditedSep 27, 2025 11:18
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Triceps
12.6%
Upper Back
12.3%
Chest
11.6%
Lats
9.9%
Front Delts
9.4%
Middle Delts
7.4%
Abs
4.9%
Rear Delts
4.7%
Quadriceps
3.7%
Hamstrings
3%
Calves
2.5%
Adductors
2.5%
Forearms
1.7%
Glutes
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Fly (Machine)
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Shoulder Press (Plate Loaded)
2
5-9 reps
-
6
JM Press
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
T-Bar Row
2
5-9 reps
-
3
Reverse Pec Deck
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Iso Row
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Single Arm Tricep Extension (Cable)
1
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Chest Fly (Machine)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7
T-Bar Row
1
5-9 reps
-
8
Seated Dip (Machine)
2
5-9 reps
-
9
Hammer Curl (Dumbbell)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
5-9 reps
-
2
Leg Extension
2
5-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
1
5-9 reps
-
4
Seated Hamstring Curl
2
5-9 reps
-
5
Hip Adductor (Machine)
2
5-9 reps
-
6
Cable Crunch
2
10-14 reps
-
7
Leg Raise (Captain's Chair)
2
10-14 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Chest Fly (Machine)2 Sets
5-9 Reps
-
3
Single Arm Tricep Extension (Cable)2 Sets
5-9 Reps
-
4
Lateral Raise (Cable)2 Sets
5-9 Reps
-
5
Shoulder Press (Plate Loaded)2 Sets
5-9 Reps
-
6
JM Press2 Sets
5-9 Reps
-
Day 2
1
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
2
T-Bar Row2 Sets
5-9 Reps
-
3
Reverse Pec Deck2 Sets
5-9 Reps
-
4
Preacher Curl (EZ Bar)2 Sets
5-9 Reps
-
5
Single Arm Iso Row2 Sets
5-9 Reps
-
6
Hammer Curl (Cable)2 Sets
5-9 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
3
Single Arm Tricep Extension (Cable)1 Set
5-9 Reps
-
4
Preacher Curl (EZ Bar)2 Sets
5-9 Reps
-
5
Chest Fly (Machine)1 Set
5-9 Reps
-
6
Lateral Raise (Cable)2 Sets
5-9 Reps
-
7
T-Bar Row1 Set
5-9 Reps
-
8
Seated Dip (Machine)2 Sets
5-9 Reps
-
9
Hammer Curl (Dumbbell)1 Set
5-9 Reps
-
10
Reverse Pec Deck1 Set
5-9 Reps
-
Day 4
1
Calf Raise (Machine)2 Sets
5-9 Reps
-
2
Leg Extension2 Sets
5-6 Reps
-
3
Bulgarian Split Squat (Dumbbell)1 Set
5-9 Reps
-
4
Seated Hamstring Curl2 Sets
5-9 Reps
-
5
Hip Adductor (Machine)2 Sets
5-9 Reps
-
6
Cable Crunch2 Sets
10-14 Reps
-
7
Leg Raise (Captain's Chair)2 Sets
10-14 Reps
-