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Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 12:54
  • Last Edited
    Mar 26, 2026 01:30
Muscle Engagement
Front
Back
MuscleSet
Abs
12.2%
Quadriceps
11%
Hamstrings
9.4%
Triceps
8.8%
Glutes
8.8%
Front Delts
7.2%
Middle Delts
5%
Upper Back
5%
Biceps
5%
Chest
4.4%
Forearms
4.4%
Abductors
4.4%
Adductors
4.4%
Rear Delts
3.3%
Lats
3.3%
Calves
2.2%
Cardio
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Cable Crunch
3
12 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Self Propelled Treadmill
1
-
10
Glute Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Cable Crunch
3
12 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Self Propelled Treadmill
1
-
10
Glute Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Cable Crunch
3
12 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Self Propelled Treadmill
1
-
10
Glute Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Cable Crunch
3
12 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Self Propelled Treadmill
1
-
10
Glute Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Cable Crunch
3
12 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Self Propelled Treadmill
1
-
10
Glute Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Cable Crunch
3
12 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Self Propelled Treadmill
1
-
10
Glute Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Cable Crunch
3
12 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Self Propelled Treadmill
1
-
10
Glute Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Cable Crunch
3
12 reps
-
8
Side Bend (Dumbbell)
3
12 reps
-
9
Self Propelled Treadmill
1
-
10
Glute Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Rear Delt Fly (Cable)
3
12 reps
-
3
Lat Pullover
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
10
Treadmill
1
-
11
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Rear Delt Fly (Cable)
3
12 reps
-
3
Lat Pullover
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
10
Treadmill
1
-
11
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Rear Delt Fly (Cable)
3
12 reps
-
3
Lat Pullover
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
10
Treadmill
1
-
11
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Rear Delt Fly (Cable)
3
12 reps
-
3
Lat Pullover
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
10
Treadmill
1
-
11
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Rear Delt Fly (Cable)
3
12 reps
-
3
Lat Pullover
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
10
Treadmill
1
-
11
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Rear Delt Fly (Cable)
3
12 reps
-
3
Lat Pullover
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
10
Treadmill
1
-
11
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Rear Delt Fly (Cable)
3
12 reps
-
3
Lat Pullover
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
10
Treadmill
1
-
11
Leg Raise (Captain's Chair)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Rear Delt Fly (Cable)
3
12 reps
-
3
Lat Pullover
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
10
Treadmill
1
-
11
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
8
Cable Crunch
3
12 reps
-
9
Side Bend (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Reverse Lunge (Dumbbell)
3
12 reps
-
6
Lunge (Dumbbell)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Hip Adductor (Machine)
3
12 reps
-
10
Cable Crunch
3
12 reps
-
11
Side Bend (Dumbbell)
3
12 reps
-
12
Cycling
1
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Self Propelled Treadmill
1 Set
-
10
Glute Kickback
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Lat Pullover
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Treadmill
1 Set
-
11
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
12
Cycling
1 Set
-
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Dip (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
12
Cycling
1 Set
-