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SAF TRAINING ARC ONE | FYS 2025 |

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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

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 10:32
  • Last Edited
    Oct 04, 2025 01:06

Summary

Embark on a transformative 12-week journey with the SAF TRAINING ARC ONE program, designed for those ready to elevate their strength and physique. Comprising four focused training days each week, this program targets all major muscle groups through a balanced mix of push and pull workouts. Engage in a variety of exercises, from the incline bench press to T-bar rows, ensuring comprehensive muscle activation and growth. Perfect for gym-goers of all levels, this program will help you build strength, enhance your endurance, and sculpt the body you desire. Get ready to challenge yourself and see real results!
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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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
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 Press
2 Sets
5-9 Reps
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
-
2
T-Bar Row
2 Sets
5-9 Reps
-
3
Reverse Pec Deck
2 Sets
5-9 Reps
-
4
Preacher Curl (EZ Bar)
2 Sets
5-9 Reps
-
5
Single Arm Iso Row
2 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 Pulldown
2 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 Row
1 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 Deck
1 Set
5-9 Reps
-
Day 4
1
Calf Raise (Machine)
2 Sets
5-9 Reps
-
2
Leg Extension
2 Sets
5-6 Reps
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
5-9 Reps
-
4
Seated Hamstring Curl
2 Sets
5-9 Reps
-
5
Hip Adductor (Machine)
2 Sets
5-9 Reps
-
6
Cable Crunch
2 Sets
10-14 Reps
-
7
Leg Raise (Captain's Chair)
2 Sets
10-14 Reps
-