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solo leveling

by mohamed

Program Description

this is my current program and I wanted some advice so that's why I published it my goal is that sung jinwoo physique if you want to give tips feel free to comments because I need it like fr I need advice and help I guess

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 21, 2025 09:20
  • Last Edited
    Jun 18, 2025 12:51

Summary

Embark on a transformative 12-week journey with the Solo Leveling program, designed for those ready to elevate their strength and physique. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups, with a strong emphasis on chest, back, and arms. Each workout is structured to challenge your limits while ensuring proper form and technique, making it suitable for lifters of all levels. Get ready to build muscle, enhance your endurance, and achieve your fitness goals with confidence!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Wrist Curls
1
-
8
Pull-Up (Bodyweight)
3
-
9
Reverse Wrist Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Hanging Leg Raise
3
-
7
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-15 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
One Arm Lateral Raise (Cable)
4 Sets
12-15 Reps
-
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bayesian Curl
3 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Wrist Curls
1 Set
-
8
Pull-Up (Bodyweight)
3 Sets
-
9
Reverse Wrist Curl (Barbell)
1 Set
-
Day 3
1
Hack Squat
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
10-15 Reps
-
6
Hanging Leg Raise
3 Sets
-
7
Abs Crunch (Machine)
2 Sets
-
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-