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BoostcampPNG

Full Body Bodybuilding

by Ethan
2 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
    Dec 30, 2024 05:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
10.3%
Quadriceps
10.3%
Biceps
8.9%
Upper Back
8.4%
Middle Delts
8.4%
Hamstrings
8.1%
Chest
7.8%
Abs
7%
Lats
6.6%
Glutes
5.6%
Rear Delts
2%
Lower Back
1.6%
Forearms
1.2%
Adductors
0.8%
Abductors
0.7%
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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
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
-