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BoostcampPNG

Full Body Bodybuilding

by Ethan
1 athletes joined

Program Description

4x Week full body routine based around hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 09, 2024 12:02
  • Last Edited
    Aug 27, 2024 11:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Seated Row (Cable)
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Seated Hamstring Curl
3
15 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Incline Chest Press (Machine)
4
12 reps
3
Lat Pulldown
4
12 reps
4
Shoulder Press (Plate Loaded)
3
12 reps
5
Leg Press
3
15 reps
6
Hammer Curl
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Hanging Leg Raise
3
AMRAP
9
Machine Crunch
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Single Arm Iso Row
4
12 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Leg Extension
3
15 reps
6
Incline Curl (Dumbbell)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
2
Decline Machine Press
4
12 reps
3
T-Bar Row
4
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Seated Hamstring Curl
3
12 reps
8
Bicep Curl (Machine)
3
12 reps
9
Tricep Rope Push Down (Cable)
3
AMRAP
10
Cable Crunch
3
20 reps
11
Hanging Leg Raise
3
AMRAP
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Incline Chest Press (Machine)
4 Sets
12 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
5
Leg Press
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
9
Machine Crunch
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Seated Hamstring Curl
3 Sets
15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Leg Press
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Single Arm Iso Row
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Hack Squat
4 Sets
12 Reps
2
Decline Machine Press
4 Sets
12 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Seated Hamstring Curl
3 Sets
12 Reps
8
Bicep Curl (Machine)
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
10
Cable Crunch
3 Sets
20 Reps
11
Hanging Leg Raise
3 Sets
AMRAP