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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
    Sep 29, 2025 01:05
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-