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Full body pump

by Shay P.
1 athletes joined
5.0
(1 rating)

Program Description

This is a 5 days full body workout with a focus on 2 muscle groups each day. That means for each day there is one primary muscle group worked and one secondary muscle group worked. The rest of the day is spent on the other body parts, so you get to train every muscle group in each day, but to a lower extent. The program should take 60 minutes each day with one last optional set (70 minutes in total).

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 25, 2024 05:52
  • Last Edited
    Jun 18, 2025 12:18

Summary

Unlock your full potential with the Full Body Pump program! Over 12 weeks, you'll engage in a dynamic 5-day workout routine that targets every major muscle group, ensuring balanced strength and muscle development. Each session combines effective exercises like the Incline Bench Press, Lat Pulldown, and Cable Crossover, utilizing a full gym setup to maximize your gains. Get ready to build strength, enhance endurance, and transform your physique with a structured plan designed for everyday lifters. Embrace the challenge and see the results unfold!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Barbell Row
3
10 reps
-
7
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Front Raise
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Barbell Row
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Seated Front Raise
3
10 reps
-
3
Overhead Tricep Extension (Cable)
3
15 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Shrug (Barbell)
3
15 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Woodchopper With Cables
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Front Raise
3
12 reps
-
6
Leg Extension
3
12 reps
-
7
Chest Fly (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Cable Crossover
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Barbell Row
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Front Raise
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Barbell Row
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7
Leg Curl
3 Sets
10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15 Reps
-
6
Side Crunch (Cable)
3 Sets
12 Reps
-
7
Woodchopper With Cables
3 Sets
12 Reps
-
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
-
2
Bicep Curl (Cable)
3 Sets
15 Reps
-
3
Lateral Raise (Cable)
3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Front Raise
3 Sets
12 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
7
Chest Fly (Cable)
3 Sets
12 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
2
Seated Front Raise
3 Sets
10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Shrug (Barbell)
3 Sets
15 Reps
-
7
Face Pull
3 Sets
15 Reps
-