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Become Cristiano

by Nitin S.
2 athletes joined

Program Description

I would recommend that you have a prior experience of weight training...one of the reason I designed this course is because I want to have a physique become like Cristiano Ronaldo...please note that I have taken inspiration from chatgpt to create this plan

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 18, 2024 02:07
  • Last Edited
    Jun 18, 2025 08:05

Summary

Transform your physique in just 8 weeks with the "Become Cristiano" program, designed for those ready to push their limits every day of the week. This comprehensive plan emphasizes compound lifts like the Bench Press and Deadlift, targeting major muscle groups to build strength and definition. With a mix of barbell and dumbbell exercises, you'll enhance your upper body, core, and legs while developing functional fitness. Get ready to embrace the grind and unlock your potential!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Overhead Press (Barbell)
4 Sets
1 Set
8-10 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher
3 Sets
10 Reps
-
6
Chest Fly (Cable)
3 Sets
12 Reps
-
7
Plank
3 Sets
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1 Set
20 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
4
Walking Lunge
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
10-12 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
7
Bicycle Crunch
3 Sets
20 Reps
-
Day 4
1
Cardio
1 Set
20-30 mins
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Arnold Press
4 Sets
10 Reps
-
3
Dips Between Chairs
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Side Plank
3 Sets
0.5 mins
-
Day 6
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Preacher Curl (Barbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Mountain Climber
3 Sets
0.5 mins
-
Day 7
1
Front Squat (Barbell)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Sumo Deadlift (Barbell)
3 Sets
8 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Cardio
1 Set
20 mins
-