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kid workout

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Program Description

Get your kids moving with this engaging 18-week workout program designed specifically for young athletes! With three sessions each week, they'll build strength, improve coordination, and develop healthy habits in a fun and supportive environment. Each workout is tailored to keep them excited and motivated, ensuring they stay active while learning the fundamentals of fitness. Perfect for kids of all skill levels, this program lays the groundwork for a lifelong love of movement!b

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2026 10:14
  • Last Edited
    Mar 31, 2026 10:29
Muscle Engagement
Front
Back
MuscleSet
Front Delts
19.1%
Triceps
17%
Middle Delts
12.8%
Chest
8.5%
Biceps
6.4%
Abs
6.4%
Quadriceps
6.4%
Upper Back
4.3%
Lats
4.3%
Glutes
4.3%
Hamstrings
4.3%
Forearms
2.1%
Rear Delts
2.1%
Adductors
1.1%
Lower Back
1.1%
BlogBannerPC
START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
10-15 reps
-
6
Overhead Press (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-