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BoostcampPNG

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
    Apr 24, 2025 10:11
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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
-