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5 días

by Orlando M.
2 athletes joined

Program Description

Si

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 08, 2025 05:39
  • Last Edited
    Aug 20, 2025 01:25

Summary

Unleash your strength with the 5 días program, a comprehensive 18-week training plan designed for five days a week of targeted workouts. Each session focuses on key muscle groups, including push and pull movements, ensuring balanced development and optimal recovery. With a mix of dumbbell, barbell, and machine exercises, you'll build muscle and enhance your performance in a full gym environment. Get ready to challenge yourself and achieve your fitness goals with a structured approach that keeps you motivated and progressing every week!
Muscle Engagement
Front
Back
MuscleSet
Abs
11.5%
Triceps
10.4%
Chest
9.6%
Quadriceps
9.6%
Upper Back
8.2%
Lats
7.3%
Front Delts
6.9%
Hamstrings
6.9%
Glutes
5.8%
Biceps
5.1%
Abductors
4.6%
Middle Delts
3.8%
Adductors
3.8%
Calves
3.8%
Rear Delts
2%
Forearms
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
6
Tricep Extension (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Hammer Curl (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Lying Leg Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Hip Adductor (Machine)
3
8-10 reps
-
4B
Hip Abductor (Machine)
3
8-10 reps
-
5
Single Leg Calf Raise (Weighted)
3
-
6
Plank
3
1 mins
-
7
Hanging Leg Raise
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Incline Chest Press (Machine)
3
6-10 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
-
2
Leg Extension
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Curl
3
6-10 reps
-
5A
Hip Adductor (Machine)
3
6-10 reps
-
5B
Hip Abductor (Machine)
3
6-10 reps
-
6
Single Leg Calf Raise (Weighted)
3
-
7
Ab Wheel
3
-
8
Abs Crunch (Machine)
3
-
9
Russian Twist (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
3
Chest Fly (Machine)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
-
Day 2
1
Lat Pulldown
2 Sets
6-8 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Seated Row (Cable)
2 Sets
6-8 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
8-10 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
-
6
Hammer Curl (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Incline Chest Press (Machine)
3 Sets
6-10 Reps
-
4
Dumbbell Row
3 Sets
6-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
Day 3
1
Leg Press
3 Sets
-
2
Lying Leg Curl
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4A
Hip Adductor (Machine)
3 Sets
8-10 Reps
-
4B
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
5
Single Leg Calf Raise (Weighted)
3 Sets
-
6
Plank
3 Sets
1 mins
-
7
Hanging Leg Raise
3 Sets
-
8
Russian Twist (Dumbbell)
3 Sets
-
Day 5
1
Belt Squat
3 Sets
6-10 Reps
-
2
Leg Extension
3 Sets
6-10 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
6-10 Reps
-
5A
Hip Adductor (Machine)
3 Sets
6-10 Reps
-
5B
Hip Abductor (Machine)
3 Sets
6-10 Reps
-
6
Single Leg Calf Raise (Weighted)
3 Sets
-
7
Ab Wheel
3 Sets
-
8
Abs Crunch (Machine)
3 Sets
-
9
Russian Twist (Dumbbell)
3 Sets
-