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Simple Workout

by Patrick O.

Program Description

Basic lifts for major gains.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2025 08:03
  • Last Edited
    Oct 24, 2025 10:16

Summary

Transform your fitness journey with the Simple Workout program, a 6-week plan designed to build strength and enhance muscle definition through a balanced regimen of compound and isolation exercises. Committing to 5 days a week, you'll tackle focused workouts targeting your chest, back, and core, utilizing equipment found in a full gym. Each session combines high-intensity movements with progressive overload, ensuring you stay challenged and motivated every step of the way. Get ready to elevate your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
23.4%
Hamstrings
9.8%
Chest
8.4%
Quadriceps
8.3%
Triceps
8%
Upper Back
8%
Lats
7.9%
Front Delts
7.5%
Glutes
5.3%
Biceps
5.2%
Middle Delts
3.6%
Lower Back
1.8%
Adductors
1.6%
Forearms
0.5%
Rear Delts
0.3%
Abductors
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Pull-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Dip (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
15 reps
-
7C
Sit Up
3
15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7E
Hanging Leg Raise
3
15 reps
-
7F
Oblique Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Pull-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Dip (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
15 reps
-
7C
Sit Up
3
15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7E
Hanging Leg Raise
3
15 reps
-
7F
Oblique Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Pull-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Dip (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
15 reps
-
7C
Sit Up
3
15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7E
Hanging Leg Raise
3
15 reps
-
7F
Oblique Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Pull-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Dip (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
15 reps
-
7C
Sit Up
3
15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7E
Hanging Leg Raise
3
15 reps
-
7F
Oblique Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Pull-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Dip (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
15 reps
-
7C
Sit Up
3
15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7E
Hanging Leg Raise
3
15 reps
-
7F
Oblique Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Chest Supported Row (Machine)
4
12 reps
-
5
Pull-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Dip (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
15 reps
-
7C
Sit Up
3
15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7E
Hanging Leg Raise
3
15 reps
-
7F
Oblique Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Trap Bar)
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Trap Bar)
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Trap Bar)
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Trap Bar)
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Trap Bar)
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Trap Bar)
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Cable)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Front Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Leg Press
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Leg Press
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Leg Press
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Leg Press
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Leg Press
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Leg Press
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
20 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
15 reps
-
6C
Sit Up
3
15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6E
Hanging Leg Raise
3
15 reps
-
6F
Oblique Crunch
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
8 Reps
-
-
-
-
-
6
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
8 Reps
-
-
-
-
-
7A
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
7B
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7C
Sit Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7D
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7E
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7F
Oblique Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
8 Reps
-
-
-
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6A
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6B
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6C
Sit Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6D
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6E
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6F
Oblique Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
8 Reps
-
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Front Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6A
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6B
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6C
Sit Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6D
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6E
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6F
Oblique Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-