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Workout 2

by Antonio Durante
1 athletes joined

Program Description

Th

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 12:13
  • Last Edited
    Oct 04, 2025 01:13

Summary

Get ready to transform your physique with this comprehensive 12-week program designed for serious lifters. Comprising four workout days each week, you'll engage in a variety of supersets targeting your core, chest, and arms, ensuring a balanced approach to strength and endurance. With exercises like the Dumbbell Bench Press and Lying Leg Raises, you'll build muscle and definition while maximizing your time in the gym. Perfect for those ready to push their limits and achieve noticeable results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Abs
11.6%
Chest
10.6%
Lats
10.2%
Front Delts
9.4%
Upper Back
8.5%
Quadriceps
7.3%
Biceps
7.3%
Middle Delts
5.7%
Cardio
5.3%
Glutes
4.3%
Hamstrings
2.7%
Calves
1.8%
Adductors
0.9%
Forearms
0.6%
Rear Delts
0.4%
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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
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
3
30 reps
-
1B
Lying Leg Raise
3
30 reps
-
1C
Abs Crunch (Bodyweight)
3
30 reps
-
2
Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
3
Incline Bench Press (Barbell)
4
8 reps
-
4A
Pullover (Dumbbell)
4
12 reps
-
4B
Chest Fly (Cable)
4
15 reps
-
5
Diamond Push Up
3
-
6A
French Press
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Kickback
3
15 reps
-
8
Dip (Bodyweight)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
20 reps
-
2
Squat Thruster
4
10 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Extension
4
10 reps
-
5B
Seated Calf Raise
4
30 reps
-
6
Shoulder Press (Machine)
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
-
1B
Cardio
4
4 mins
-
2A
Barbell Row
4
10 reps
-
2B
Cardio
4
4 mins
-
3A
Squat (Smith Machine)
3
12 reps
-
3B
Cardio
3
4 mins
-
4A
Dragon Flag
5
30 reps
-
4B
Russian Twist (Dumbbell)
5
30 reps
-
4C
Flutter Kick
5
30 reps
-
4D
Reverse Abs Crunch (Bodyweight)
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Seated Row (Cable)
4
10 reps
-
3B
Chest Supported Row (Dumbbell)
4
8 reps
-
4
High Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Sit Up
3 Sets
30 Reps
-
1B
Lying Leg Raise
3 Sets
30 Reps
-
1C
Abs Crunch (Bodyweight)
3 Sets
30 Reps
-
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
4A
Pullover (Dumbbell)
4 Sets
12 Reps
-
4B
Chest Fly (Cable)
4 Sets
15 Reps
-
5
Diamond Push Up
3 Sets
-
6A
French Press
4 Sets
10 Reps
-
6B
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
7
Tricep Kickback
3 Sets
15 Reps
-
8
Dip (Bodyweight)
4 Sets
-
Day 2
1
Split Squat (Dumbbell)
3 Sets
20 Reps
-
2
Squat Thruster
4 Sets
10 Reps
-
3
Lunge (Dumbbell)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5A
Leg Extension
4 Sets
10 Reps
-
5B
Seated Calf Raise
4 Sets
30 Reps
-
6
Shoulder Press (Machine)
4 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
8
Stair Climber
1 Set
20 mins
-
Day 3
1A
Bench Press (Barbell)
4 Sets
10 Reps
-
1B
Cardio
4 Sets
4 mins
-
2A
Barbell Row
4 Sets
10 Reps
-
2B
Cardio
4 Sets
4 mins
-
3A
Squat (Smith Machine)
3 Sets
12 Reps
-
3B
Cardio
3 Sets
4 mins
-
4A
Dragon Flag
5 Sets
30 Reps
-
4B
Russian Twist (Dumbbell)
5 Sets
30 Reps
-
4C
Flutter Kick
5 Sets
30 Reps
-
4D
Reverse Abs Crunch (Bodyweight)
5 Sets
30 Reps
-
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Underhand Lat Pulldown
3 Sets
12 Reps
-
3A
Seated Row (Cable)
4 Sets
10 Reps
-
3B
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
-
4
High Pull
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
7
Alternating Dumbbell Curl
3 Sets
15 Reps
-