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Amer’s Program ( Beginners )

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4.0
(2 ratings)

Program Description

This program is designed to help beginners to workout in the best possible way.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 01, 2024 08:16
  • Last Edited
    Nov 10, 2024 04:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Press
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8-12 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lying Tricep Extension (Barbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Rear Delt Fly (Machine)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
-
7
Back Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
8-12 reps
-
6
Hammer Curl
1
8-12 reps
-
7
Back Extension
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Seated Calf Raise
2
8-12 reps
-
5
Standing Calf Raise
2
8-12 reps
-
6
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Leg Curl
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Cable Crunch
4
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
2 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6
Chest Fly (Machine)
1 Set
8-12 Reps
-
Day 2
1
High Row
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Hammer Curl
1 Set
8-12 Reps
-
7
Back Extension
1 Set
10-15 Reps
-
Day 3
1
Leg Extension
2 Sets
8-12 Reps
-
2
Leg Curl
2 Sets
8-12 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Seated Calf Raise
2 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Cable Crunch
4 Sets
-
Day 4
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
2 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
6
Chest Fly (Machine)
1 Set
8-12 Reps
-
Day 5
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Hammer Curl
1 Set
8-12 Reps
-
7
Back Extension
1 Set
10-15 Reps
-
Day 6
1
Leg Extension
2 Sets
8-12 Reps
-
2
Leg Curl
2 Sets
8-12 Reps
-
3
Hack Squat
2 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
5
Seated Calf Raise
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Cable Crunch
4 Sets
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
Rahman A.Age 23, Man
a year ago
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
I am starting I’m 77k/m