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Cream machine

by Anonymous
2 athletes joined

Program Description

Get bigger

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2024 07:34
  • Last Edited
    Jun 18, 2025 09:05

Summary

Transform your lower body with the "Cream Machine" program, a comprehensive 10-week journey designed to sculpt and strengthen your legs and core. Comprising four sessions each week, this program features a mix of bodyweight, barbell, and machine exercises, including high-impact supersets like Wall Sits and Lying Leg Curls. Expect to build muscle endurance and power while mastering foundational lifts such as High Bar Squats and Romanian Deadlifts. Get ready to unleash your inner strength and achieve the lower body of your dreams!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
High Bar Squat (Barbell)
4
6-10 reps
-
4
Standing Calf Raise
4
10-15 reps
-
5
Leg Press (45 Degrees)
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-10 reps
-
9
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
-
2
Skull Crusher
3
8-12 reps
-
3
Hammer Curl
3
10-15 reps
-
4
Overhead Press (Barbell)
4
6-10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Katana Extension
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
9
Lateral Raise (Dumbbell)
1
-
10
Oblique Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
-
1B
Lunge (Bodyweight)
2
10 reps
-
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
-
5
Bench Press (Wide Grip)
2
8-12 reps
-
6
Barbell Row
2
8-12 reps
-
7
Deadlift (Barbell)
3
6-10 reps
-
8
Face Pull
2
10-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
11
Incline Bench Press (Dumbbell)
3
8-12 reps
-
12
Lateral Raise (Cable)
2
8-12 reps
-
13
Leg Raise (Captain's Chair)
3
AMRAP
-
Week 1
1 / 10 Weeks
Day 1
1A
Wall Sit
1 Set
1-2 mins
-
1B
Lunge (Bodyweight)
2 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
8-12 Reps
-
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
-
4
Standing Calf Raise
4 Sets
10-15 Reps
-
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
6
Leg Extension
2 Sets
8-12 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
9
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown
4 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Chest Fly (Cable)
4 Sets
8-12 Reps
-
6
Reverse Pec Deck
3 Sets
8-12 Reps
-
7
Decline Crunch
3 Sets
AMRAP
-
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
-
2
Skull Crusher
3 Sets
8-12 Reps
-
3
Hammer Curl
3 Sets
10-15 Reps
-
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Katana Extension
3 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
9
Lateral Raise (Dumbbell)
1 Set
-
10
Oblique Crunch
3 Sets
AMRAP
-
Day 4
1A
Wall Sit
1 Set
1-2 mins
-
1B
Lunge (Bodyweight)
2 Sets
10 Reps
-
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
-
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
-
6
Barbell Row
2 Sets
8-12 Reps
-
7
Deadlift (Barbell)
3 Sets
6-10 Reps
-
8
Face Pull
2 Sets
10-15 Reps
-
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-