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BoostcampPNG

Planet Fitness Novice

by Chanandler B.

Program Description

Getting back into weightlifting after a long break. Planet Fitness is a limited gym, with not much in terms of free weights or free barbells, but it's cheap and reliable and they're everywhere. This is geared towards mostly machine use with some cable and very occasional dumbbell use.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2026 11:36
  • Last Edited
    Jan 16, 2026 08:17
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Triceps
11.7%
Upper Back
10%
Glutes
9%
Front Delts
8.3%
Quadriceps
7.5%
Biceps
7%
Chest
6.2%
Lats
6.2%
Abs
5.1%
Rear Delts
3.6%
Lower Back
2.9%
Middle Delts
2.6%
Cardio
2.6%
Abductors
2.3%
Forearms
2%
Adductors
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Shoulder Press (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Abs Crunch (Machine)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
12-15 reps
-
3B
Abs Crunch (Machine)
3
12-15 reps
-
4
Cardio
1
12-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
12-15 reps
-
3B
Abs Crunch (Machine)
3
12-15 reps
-
4
Cardio
1
12-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
12-15 reps
-
3B
Abs Crunch (Machine)
3
12-15 reps
-
4
Cardio
1
12-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
12-15 reps
-
3B
Abs Crunch (Machine)
3
12-15 reps
-
4
Cardio
1
12-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
12-15 reps
-
3B
Abs Crunch (Machine)
3
12-15 reps
-
4
Cardio
1
12-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3A
Tricep Pushdown (Cable)
3
12-15 reps
-
3B
Abs Crunch (Machine)
3
12-15 reps
-
4
Cardio
1
12-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
+5 lbs
2
Seated Row (Cable)
4
8-10 reps
+5 lbs
3
Shoulder Press (Machine)
3
8-10 reps
+5 lbs
4
Lat Pulldown
3
10-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
3
12-15 reps
+5 lbs
6
Bicep Curl (Cable)
3
12-15 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
+5 lbs
2
Seated Row (Cable)
4
8-10 reps
+5 lbs
3
Shoulder Press (Machine)
3
8-10 reps
+5 lbs
4
Lat Pulldown
3
10-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
3
12-15 reps
+5 lbs
6
Bicep Curl (Cable)
3
12-15 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
+5 lbs
2
Seated Row (Cable)
4
8-10 reps
+5 lbs
3
Shoulder Press (Machine)
3
8-10 reps
+5 lbs
4
Lat Pulldown
3
10-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
3
12-15 reps
+5 lbs
6
Bicep Curl (Cable)
3
12-15 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
+5 lbs
2
Seated Row (Cable)
4
8-10 reps
+5 lbs
3
Shoulder Press (Machine)
3
8-10 reps
+5 lbs
4
Lat Pulldown
3
10-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
3
12-15 reps
+5 lbs
6
Bicep Curl (Cable)
3
12-15 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
+5 lbs
2
Seated Row (Cable)
4
8-10 reps
+5 lbs
3
Shoulder Press (Machine)
3
8-10 reps
+5 lbs
4
Lat Pulldown
3
10-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
3
12-15 reps
+5 lbs
6
Bicep Curl (Cable)
3
12-15 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-8 reps
+5 lbs
2
Seated Row (Cable)
4
8-10 reps
+5 lbs
3
Shoulder Press (Machine)
3
8-10 reps
+5 lbs
4
Lat Pulldown
3
10-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
3
12-15 reps
+5 lbs
6
Bicep Curl (Cable)
3
12-15 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
2
12-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Rear Delt Fly (Machine)
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
4
Plank
2
0.5-0.75 mins
-
5
Cardio
1
12-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Rear Delt Fly (Machine)
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
4
Plank
2
0.5-0.75 mins
-
5
Cardio
1
12-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Rear Delt Fly (Machine)
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
4
Plank
2
0.5-0.75 mins
-
5
Cardio
1
12-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Rear Delt Fly (Machine)
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
4
Plank
2
0.5-0.75 mins
-
5
Cardio
1
12-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Rear Delt Fly (Machine)
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
4
Plank
2
0.5-0.75 mins
-
5
Cardio
1
12-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3A
Rear Delt Fly (Machine)
3
12-15 reps
-
3B
Bicep Curl (Cable)
3
12-15 reps
-
4
Plank
2
0.5-0.75 mins
-
5
Cardio
1
12-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
+5 lbs
2
Leg Curl
4
10-12 reps
+5 lbs
3
Back Extension (Weighted)
3
12-15 reps
+2.5 lbs
4
Cardio
1
10-12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
+5 lbs
2
Leg Curl
4
10-12 reps
+5 lbs
3
Back Extension (Weighted)
3
12-15 reps
+2.5 lbs
4
Cardio
1
10-12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
+5 lbs
2
Leg Curl
4
10-12 reps
+5 lbs
3
Back Extension (Weighted)
3
12-15 reps
+2.5 lbs
4
Cardio
1
10-12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
+5 lbs
2
Leg Curl
4
10-12 reps
+5 lbs
3
Back Extension (Weighted)
3
12-15 reps
+2.5 lbs
4
Cardio
1
10-12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
+5 lbs
2
Leg Curl
4
10-12 reps
+5 lbs
3
Back Extension (Weighted)
3
12-15 reps
+2.5 lbs
4
Cardio
1
10-12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
+5 lbs
2
Leg Curl
4
10-12 reps
+5 lbs
3
Back Extension (Weighted)
3
12-15 reps
+2.5 lbs
4
Cardio
1
10-12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
10-12 reps
-
1B
Incline Chest Press (Machine)
3
10-12 reps
-
1C
Face Pull
3
12-15 reps
-
1D
Back Extension (Weighted)
3
10-12 reps
-
2
Cardio
1
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
+5 lbs
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
RPE 2.5
4
Face Pull
3
12-15 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
6
Hammer Curl (Dumbbell)
3
12-15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
+5 lbs
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
RPE 2.5
4
Face Pull
3
12-15 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
6
Hammer Curl (Dumbbell)
3
12-15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
+5 lbs
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
RPE 2.5
4
Face Pull
3
12-15 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
6
Hammer Curl (Dumbbell)
3
12-15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
+5 lbs
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
RPE 2.5
4
Face Pull
3
12-15 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
6
Hammer Curl (Dumbbell)
3
12-15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
+5 lbs
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
RPE 2.5
4
Face Pull
3
12-15 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
6
Hammer Curl (Dumbbell)
3
12-15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
+5 lbs
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
RPE 2.5
4
Face Pull
3
12-15 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
6
Hammer Curl (Dumbbell)
3
12-15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
+5 lbs
2
Lying Leg Curl
3
10-12 reps
+5 lbs
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
+2.5 lbs
5
Cardio
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
+5 lbs
2
Lying Leg Curl
3
10-12 reps
+5 lbs
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
+2.5 lbs
5
Cardio
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
+5 lbs
2
Lying Leg Curl
3
10-12 reps
+5 lbs
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
+2.5 lbs
5
Cardio
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
+5 lbs
2
Lying Leg Curl
3
10-12 reps
+5 lbs
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
+2.5 lbs
5
Cardio
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
+5 lbs
2
Lying Leg Curl
3
10-12 reps
+5 lbs
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
+2.5 lbs
5
Cardio
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
+5 lbs
2
Lying Leg Curl
3
10-12 reps
+5 lbs
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Machine)
3
12-15 reps
+2.5 lbs
5
Cardio
1
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Cardio
1 Set
10-15 mins
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Cardio
1 Set
10-15 mins
-
Day 3
1A
Goblet Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
1B
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
1C
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
1D
Back Extension (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Cardio
1 Set
6-8 Reps
-