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Bodybuilding program

by Tiago Alex
17 athletes joined

Program Description

My current bodybuilding program from which I'm having great results. The exercises are in such an order where you can superset them but as I workout in a commercial gym I'm not able to. Also addd in leg extensions, i couldn’t find the exercise and can’t create them as i already hit the max created. The only exercises i never change are the first ones of each muscle group other than that i usually do different variations when i feel like it.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jan 04, 2024 10:43
  • Last Edited
    Jun 18, 2025 11:54

Summary

Transform your physique over 12 weeks with this comprehensive bodybuilding program designed for serious lifters. Committing to six days a week, you'll engage in a variety of targeted exercises, including the Incline Bench Press and Lat Pulldown, to build strength and muscle across all major groups. Each workout is crafted to maximize hypertrophy and enhance your lifting technique, ensuring you see real progress. Equip yourself with the tools of a full gym and get ready to sculpt your body like never before!
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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 Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Preacher Curl (Dumbbell)
3
5-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Preacher Curl (Dumbbell)
3
5-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Preacher Curl (Dumbbell)
3
5-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-12 reps
3-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
3
4-12 reps
-
3
Chest Press (Machine)
3
5-15 reps
-
4
Single Arm Iso Row
3
8-15 reps
-
5
Chest Fly (Machine)
3
8-15 reps
-
6
Any Back
3
8-15 reps
-
7
Pullover (Dumbbell)
3
8-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
9
JM Press
3
8-15 reps
-
10
Bicep Down Machine
3
8-15 reps
-
11
Lateral Raise (Dumbbell)
3
12-15 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
5-12 reps
-
13
Incline Curl (Dumbbell)
3
8-15 reps
-
14
Lateral Raise (Machine)
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5-20 reps
-
2
Seated Hamstring Curl
3
8-15 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Seated Calf Raise
3
8-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
-
-
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
-
3
Chest Press (Machine)
3 Sets
5-15 Reps
-
4
Single Arm Iso Row
3 Sets
8-15 Reps
-
5
Chest Fly (Machine)
3 Sets
8-15 Reps
-
6
Any Back
3 Sets
8-15 Reps
-
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
-
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
9
JM Press
3 Sets
8-15 Reps
-
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
-
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
-
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
-
-
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
-
3
Chest Press (Machine)
3 Sets
5-15 Reps
-
4
Single Arm Iso Row
3 Sets
8-15 Reps
-
5
Chest Fly (Machine)
3 Sets
8-15 Reps
-
6
Any Back
3 Sets
8-15 Reps
-
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
-
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
9
JM Press
3 Sets
8-15 Reps
-
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
-
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
-
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
-
-
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
-
3
Chest Press (Machine)
3 Sets
5-15 Reps
-
4
Single Arm Iso Row
3 Sets
8-15 Reps
-
5
Chest Fly (Machine)
3 Sets
8-15 Reps
-
6
Any Back
3 Sets
8-15 Reps
-
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
-
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
9
JM Press
3 Sets
8-15 Reps
-
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
-
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
-
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
-
2
Seated Hamstring Curl
3 Sets
8-15 Reps
-
3
Standing Calf Raise
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
8-20 Reps
-
5
Hamstring Curl
3 Sets
8-15 Reps
-
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
-
2
Seated Hamstring Curl
3 Sets
8-15 Reps
-
3
Standing Calf Raise
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
8-20 Reps
-
5
Hamstring Curl
3 Sets
8-15 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
-
2
Seated Hamstring Curl
3 Sets
8-15 Reps
-
3
Standing Calf Raise
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
8-20 Reps
-
5
Hamstring Curl
3 Sets
8-15 Reps
-