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Cristiano Ronaldo Physique

by Amadeo Z.
30 athletes joined

Program Description

To achieve a physique like Cristiano Ronaldo, focus on a combination of intense cardiovascular training, strength training, and a disciplined diet. Incorporate exercises like sprinting, agility drills, and weightlifting for muscle development. Maintain a balanced diet with emphasis on lean proteins, complex carbohydrates, and essential fats. Consistency and dedication are key for long-term results. Consider consulting with a fitness professional for a personalized plan tailored to your goals and body type. Make sure to Train 3x per week in the Gym. 3x per week Cardiovascular Training. 1 day of a long jog, or hiking for a half day. 1 day of interval training like sprinting 1min 2min walk or a light jog. Day 3 play a sport that is fun for you like basketball football soccer or any kind whats fun! Enjoy the program and keep it up 🙏🏻🐐

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2024 05:39
  • Last Edited
    Aug 01, 2024 09:46
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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)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
RPE 8
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
6
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
7
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
8
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
9
Plank
1
3 mins
10
Sit Up
1
100 reps
11
Russian Twist
1
100 reps
12
Lying Leg Raise
1
50 reps
13
Hip Bridge March
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
11
Hanging Leg Raise
1
50 reps
12
V-Up
1
5 reps
13
Plank
1
3 mins
14
Sit Up
1
100 reps
15
Ab Wheel
3
20 reps
16
Russian Twist
1
100 reps
17
Lying Leg Raise
1
50 reps
18
Hip Bridge March
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
11
Hanging Leg Raise
1
50 reps
12
V-Up
1
5 reps
13
Plank
1
3 mins
14
Sit Up
1
100 reps
15
Ab Wheel
3
20 reps
16
Russian Twist
1
100 reps
17
Lying Leg Raise
1
50 reps
18
Hip Bridge March
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
11
Hanging Leg Raise
1
50 reps
12
V-Up
1
5 reps
13
Plank
1
3 mins
14
Sit Up
1
100 reps
15
Ab Wheel
3
20 reps
16
Russian Twist
1
100 reps
17
Lying Leg Raise
1
50 reps
18
Hip Bridge March
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
11
Hanging Leg Raise
1
50 reps
12
V-Up
1
5 reps
13
Plank
1
3 mins
14
Sit Up
1
100 reps
15
Ab Wheel
3
20 reps
16
Russian Twist
1
100 reps
17
Lying Leg Raise
1
50 reps
18
Hip Bridge March
1
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
6
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
7
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
8
High Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
10
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
11
Hanging Leg Raise
1
50 reps
12
V-Up
1
5 reps
13
Plank
1
3 mins
14
Sit Up
1
100 reps
15
Ab Wheel
3
20 reps
16
Russian Twist
1
100 reps
17
Lying Leg Raise
1
50 reps
18
Hip Bridge March
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
10 reps
10 reps
RPE 6
2
Lateral Lunge (Weighted)
1
1
10 reps
10 reps
RPE 6
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
5
Bulgarian Split Squat (Bodyweight)
3
10 reps
6
Walking Lunge
3
10 reps
7
Single Leg Deadlift
3
8 reps
8
Single Leg Press
3
10 reps
9
Leg Curl
1
1
1
12 reps
10 reps
8 reps
10
Back Extension (Weighted)
2
20 reps
11
Hip Abductor (Machine)
3
15 reps
12
Hip Adductor (Machine)
3
15 reps
13
Straight Leg Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
2
Lateral Lunge (Weighted)
2
10 reps
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
7
Walking Lunge
3
10 reps
8
Single Leg Deadlift
3
8 reps
9
Single Leg Press
3
10 reps
10
Back Extension
2
20 reps
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
12
Seated Calf Raise
3
10 reps
13
Back Extension (Weighted)
1
20 reps
14
Hip Abductor (Machine)
3
15 reps
15
Hip Adductor (Machine)
3
15 reps
16
Straight Leg Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
2
Lateral Lunge (Weighted)
2
10 reps
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
7
Walking Lunge
3
10 reps
8
Single Leg Deadlift
3
8 reps
9
Single Leg Press
3
10 reps
10
Back Extension
2
20 reps
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
12
Seated Calf Raise
3
10 reps
13
Back Extension (Weighted)
1
20 reps
14
Hip Abductor (Machine)
3
15 reps
15
Hip Adductor (Machine)
3
15 reps
16
Straight Leg Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
2
Lateral Lunge (Weighted)
2
10 reps
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
7
Walking Lunge
3
10 reps
8
Single Leg Deadlift
3
8 reps
9
Single Leg Press
3
10 reps
10
Back Extension
2
20 reps
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
12
Seated Calf Raise
3
10 reps
13
Back Extension (Weighted)
1
20 reps
14
Hip Abductor (Machine)
3
15 reps
15
Hip Adductor (Machine)
3
15 reps
16
Straight Leg Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
2
Lateral Lunge (Weighted)
2
10 reps
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
7
Walking Lunge
3
10 reps
8
Single Leg Deadlift
3
8 reps
9
Single Leg Press
3
10 reps
10
Back Extension
2
20 reps
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
12
Seated Calf Raise
3
10 reps
13
Back Extension (Weighted)
1
20 reps
14
Hip Abductor (Machine)
3
15 reps
15
Hip Adductor (Machine)
3
15 reps
16
Straight Leg Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
2
Lateral Lunge (Weighted)
2
10 reps
3
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
6
Bulgarian Split Squat (Bodyweight)
3
10 reps
7
Walking Lunge
3
10 reps
8
Single Leg Deadlift
3
8 reps
9
Single Leg Press
3
10 reps
10
Back Extension
2
20 reps
11
Leg Curl
1
1
1
12 reps
10 reps
8 reps
12
Seated Calf Raise
3
10 reps
13
Back Extension (Weighted)
1
20 reps
14
Hip Abductor (Machine)
3
15 reps
15
Hip Adductor (Machine)
3
15 reps
16
Straight Leg Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Bicep Curl (Barbell)
3
10 reps
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Single Arm Tricep Extension (Cable)
3
10 reps
7
Bicep Curl (Cable)
3
10 reps
8
Lateral Raise (Cable)
3
12 reps
9
Seated Dumbbell Curl
3
12 reps
10
Rear Delt Fly (Dumbbell)
3
12 reps
11
Side Plank
2
1 mins
12
Hollow Hold
1
1 mins
13
Cable Crunch
1
20 reps
14
Reverse Plank
1
1 mins
15
Decline Crunch
1
20 reps
16
Back Extension
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Bicep Curl (Barbell)
3
10 reps
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (EZ Bar)
3
10 reps
7
Single Arm Tricep Extension (Cable)
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Lateral Raise (Cable)
3
12 reps
10
Seated Dumbbell Curl
3
12 reps
11
Rear Delt Fly (Dumbbell)
3
12 reps
12
Battle Ropes
1
1 mins
13
Side Plank
2
1 mins
14
Hollow Hold
1
1 mins
15
Pallof Press
2
20 reps
16
Cable Crunch
1
20 reps
17
Reverse Plank
1
1 mins
18
Decline Crunch
1
20 reps
19
Back Extension
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Bicep Curl (Barbell)
3
10 reps
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (EZ Bar)
3
10 reps
7
Single Arm Tricep Extension (Cable)
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Lateral Raise (Cable)
3
12 reps
10
Seated Dumbbell Curl
3
12 reps
11
Rear Delt Fly (Dumbbell)
3
12 reps
12
Battle Ropes
1
1 mins
13
Side Plank
2
1 mins
14
Hollow Hold
1
1 mins
15
Pallof Press
2
20 reps
16
Cable Crunch
1
20 reps
17
Reverse Plank
1
1 mins
18
Decline Crunch
1
20 reps
19
Back Extension
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Bicep Curl (Barbell)
3
10 reps
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (EZ Bar)
3
10 reps
7
Single Arm Tricep Extension (Cable)
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Lateral Raise (Cable)
3
12 reps
10
Seated Dumbbell Curl
3
12 reps
11
Rear Delt Fly (Dumbbell)
3
12 reps
12
Battle Ropes
1
1 mins
13
Side Plank
2
1 mins
14
Hollow Hold
1
1 mins
15
Pallof Press
2
20 reps
16
Cable Crunch
1
20 reps
17
Reverse Plank
1
1 mins
18
Decline Crunch
1
20 reps
19
Back Extension
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Bicep Curl (Barbell)
3
10 reps
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (EZ Bar)
3
10 reps
7
Single Arm Tricep Extension (Cable)
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Lateral Raise (Cable)
3
12 reps
10
Seated Dumbbell Curl
3
12 reps
11
Rear Delt Fly (Dumbbell)
3
12 reps
12
Battle Ropes
1
1 mins
13
Side Plank
2
1 mins
14
Hollow Hold
1
1 mins
15
Pallof Press
2
20 reps
16
Cable Crunch
1
20 reps
17
Reverse Plank
1
1 mins
18
Decline Crunch
1
20 reps
19
Back Extension
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Bicep Curl (Barbell)
3
10 reps
5
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Bicep Curl (EZ Bar)
3
10 reps
7
Single Arm Tricep Extension (Cable)
3
10 reps
8
Bicep Curl (Cable)
3
10 reps
9
Lateral Raise (Cable)
3
12 reps
10
Seated Dumbbell Curl
3
12 reps
11
Rear Delt Fly (Dumbbell)
3
12 reps
12
Battle Ropes
1
1 mins
13
Side Plank
2
1 mins
14
Hollow Hold
1
1 mins
15
Pallof Press
2
20 reps
16
Cable Crunch
1
20 reps
17
Reverse Plank
1
1 mins
18
Decline Crunch
1
20 reps
19
Back Extension
1
20 reps
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
4
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
6
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
7
High Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
9
Plank
1 Set
3 mins
10
Sit Up
1 Set
100 Reps
11
Russian Twist
1 Set
100 Reps
12
Lying Leg Raise
1 Set
50 Reps
13
Hip Bridge March
1 Set
50 Reps
Day 2
1
Goblet Squat
1 Set
1 Set
10 Reps
10 Reps
@6
2
Lateral Lunge (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@6
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
6
Walking Lunge
3 Sets
10 Reps
7
Single Leg Deadlift
3 Sets
8 Reps
8
Single Leg Press
3 Sets
10 Reps
9
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
10
Back Extension (Weighted)
2 Sets
20 Reps
11
Hip Abductor (Machine)
3 Sets
15 Reps
12
Hip Adductor (Machine)
3 Sets
15 Reps
13
Straight Leg Calf Raise
4 Sets
20 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Lateral Raise (Cable)
3 Sets
12 Reps
9
Seated Dumbbell Curl
3 Sets
12 Reps
10
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
11
Side Plank
2 Sets
1 mins
12
Hollow Hold
1 Set
1 mins
13
Cable Crunch
1 Set
20 Reps
14
Reverse Plank
1 Set
1 mins
15
Decline Crunch
1 Set
20 Reps
16
Back Extension
1 Set
20 Reps