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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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
11.2%
Biceps
9.9%
Chest
9%
Calves
7.6%
Front Delts
7.3%
Lats
7.1%
Quadriceps
6.1%
Middle Delts
6%
Abs
5.8%
Rear Delts
5.1%
Hamstrings
4.9%
Glutes
3%
Lower Back
2.1%
Adductors
1.5%
Forearms
1.5%
Abductors
0.3%
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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
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