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BoostcampPNG

6-pack (2)

by Lain

Program Description

Supplemental to 3 days of heavy cardio. This program will help you get your friend's 6-pack

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2026 08:16
  • Last Edited
    Jan 30, 2026 08:36
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.6%
Triceps
10.5%
Middle Delts
10.5%
Front Delts
10.5%
Upper Back
9.4%
Abs
8.4%
Forearms
5.2%
Lats
4.2%
Chest
4.2%
Quadriceps
4.2%
Hamstrings
4.2%
Glutes
3.8%
Rear Delts
3.1%
Abductors
3.1%
Adductors
2.1%
Lower Back
1.4%
Calves
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Decline Crunch (Weighted)
2
20 reps
-
4
Back Extension
2
15-20 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
8 reps
-
8
Lat Pulldown (Neutral Grip)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
20 reps
-
2
Decline Sit Up (Weighted)
2
20 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Lateral Raise (Machine)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6
Bench Press (Dumbbell)
3
8 reps
-
7
Bent Over Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Hip Adductor (Machine)
3
8 reps
-
6
Calf Raise (Machine)
2
15-30 reps
-
7
Upright Row (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Decline Crunch (Weighted)
2
20 reps
-
3
Decline Sit Up (Weighted)
2
20 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
8 reps
-
6A
Incline Curl (Dumbbell)
3
8 reps
-
6B
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Decline Sit Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Decline Crunch (Weighted)
1 Set
1 Set
20 Reps
20 Reps
-
-
4
Back Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Decline Crunch (Weighted)
1 Set
1 Set
20 Reps
20 Reps
-
-
2
Decline Sit Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Calf Raise (Machine)
1 Set
1 Set
15-30 Reps
15-30 Reps
-
-
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Decline Crunch (Weighted)
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Decline Sit Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
-
-
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-