Program Description
General 4 day workout to improve health and size
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedNov 25, 2025 03:13
- Last EditedNov 25, 2025 03:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
8.9%
Quadriceps
7.9%
Hamstrings
7.9%
Abs
7.9%
Middle Delts
7%
Glutes
7%
Chest
6%
Forearms
6%
Upper Back
6%
Biceps
6%
Rear Delts
4%
Lats
4%
Adductors
3%
Abductors
3%
Calves
2%
Lower Back
1%
Other
0.7%
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-13 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4A
Pec Deck (Machine)
3
8-12 reps
-
4B
Reverse Pec Deck
3
8-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Hip Adductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Wide Grip Pull-Up
3
8-12 reps
-
9
Leg Raise (Captain's Chair)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Seated Cable Deadlift
3
8-12 reps
-
4A
Wrist Curls
3
8-12 reps
-
4B
Wrist Extension (Dumbbell)
3
8-12 reps
-
5
Run
1
15-30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
8-13 Reps
8-13 Reps
8-13 Reps
-
-
-
2
Shoulder Press (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Skull Crusher (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Pec Deck (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Reverse Pec Deck1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Bayesian Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Lateral Raise (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Squat (Smith Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Hip Abductor (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3B
Hip Adductor (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Standing Calf Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Incline Chest Press (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Hammer Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Cable Crunch1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Wide Grip Pull-Up1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Leg Raise (Captain's Chair)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Leg Press1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Abs Crunch (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Cable Deadlift1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Wrist Curls1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Wrist Extension (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Run1 Set
15-30 mins
-