Program Description
Muscle growth
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 15, 2025 10:52
- Last EditedMay 14, 2025 08:59
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
5 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
8 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio (LISS)
1
45 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
1
20 reps
15 reps
-
-
5
Bench Press (Close Grip)
3
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
7
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
T-Bar Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
6 reps
-
-
2
Leg Press
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Step-Up (Weighted)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Cardio
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Dumbbell)4 Sets
5 Reps
-
2
Lat Pulldown4 Sets
12 Reps
-
3
Dumbbell Row3 Sets
12 Reps
-
4
Face Pull3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
6
Hammer Curl3 Sets
15 Reps
-
7
Cardio (LISS)1 Set
45 Reps
-
Day 3
1
High Bar Squat (Barbell)2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)2 Sets
1 Set
12 Reps
8 Reps
-
-
3
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
15 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-
6
Seated Calf Raise3 Sets
15 Reps
-
7
Cardio (LISS)1 Set
45 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Chest Press (Machine)3 Sets
12 Reps
-
3
Shoulder Press (Machine)3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
1 Set
20 Reps
15 Reps
-
-
5
Bench Press (Close Grip)3 Sets
12 Reps
-
6
Tricep Extension (Cable)3 Sets
15 Reps
-
7
Cardio1 Set
45 mins
-
Day 6
1
Hack Squat2 Sets
1 Set
10 Reps
6 Reps
-
-
2
Leg Press1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Step-Up (Weighted)3 Sets
15 Reps
-
6
Seated Calf Raise3 Sets
15 Reps
-
7
Cardio1 Set
45 mins
-
Day 7
1
Cardio1 Set
120 mins
-
Day 1
1
Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5
Skull Crusher (Dumbbell)3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
7
Standing Calf Raise3 Sets
12 Reps
-
8
Cardio (LISS)1 Set
45 Reps
-
Day 5
1
Pull-Up (Weighted)3 Sets
6 Reps
-
2
T-Bar Row3 Sets
12 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
Reverse Pec Deck3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
15 Reps
-
6
Reverse Bicep Curl (Dumbbell)3 Sets
15 Reps
-
7
Standing Calf Raise4 Sets
15 Reps
-
8
Cardio1 Set
45 mins
-