Program Description
Get ready to sculpt your physique with Cal's Get Hot for Tomorrowland Program! This 15-week journey features 5 invigorating workouts each week, designed specifically for beginners and novices looking to build muscle and enhance their overall physique. Each session lasts 60 minutes and utilizes a full gym setup to maximize your gains. Embrace the challenge and watch as you transform your body, preparing you for the spotlight at Tomorrowland!
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length15 weeks
- Time Per Workout60 minutes
- CreatedJan 29, 2026 07:14
- Last EditedJan 29, 2026 07:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.3%
Triceps
13.3%
Upper Back
10%
Chest
8.9%
Biceps
7.8%
Abs
7.4%
Lats
6.7%
Hamstrings
5.6%
Glutes
5.6%
Rear Delts
4.4%
Middle Delts
4.4%
Cardio
3.7%
Abductors
3.3%
Quadriceps
2.2%
Forearms
2.2%
Lower Back
1.1%
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-15 reps
-
4
Dip (Assisted)
3
8-15 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
8-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-15 reps
-
5
Cable Crunch
1
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Ab Coaster Obliques
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Cable Crunch
3
12-20 reps
-
6
Stair Climber
1
5-15 mins
-
Week 1
1 / 15 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chest Fly (Machine)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
4
Dip (Assisted)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
5
Cable Crunch1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
6
Stair Climber1 Set
5-15 mins
-
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Seated Row (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Pull-Up (Assisted)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
4
Face Pull1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Ab Coaster Obliques1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
6
Stair Climber1 Set
5-15 mins
-
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Front Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
5
Cable Crunch1 Set
12-20 Reps
-
6
Stair Climber1 Set
5-15 mins
-
Day 4
1
Leg Press1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Hip Thrust (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Lying Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Hip Abductor (Machine)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Ab Coaster Obliques1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
6
Stair Climber1 Set
5-15 mins
-
Day 5
1
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Cable Crunch1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
6
Stair Climber1 Set
5-15 mins
-