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BoostcampPNG

Full body kart

by Dilbar Khan
3 athletes joined

Program Description

This program make for There People Who finsh with balk ,and need a good fysik

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jan 12, 2024 09:37
  • Last Edited
    Jun 18, 2025 10:07

Summary

Transform your physique with the Full Body Kart program, a dynamic 4-week journey designed to challenge and sculpt every muscle group. Committing to six days a week, you'll engage in a variety of exercises, including the Arnold Press, Bench Press, and High Row, ensuring comprehensive strength development. This program is perfect for those ready to elevate their training intensity and achieve balanced muscle growth. Join now and unlock your full potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
1
16 reps
16 reps
16 reps
16 reps
16 reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
18 reps
40%
50%
60%
70%
80%
40%
4
Push Up
5
12 reps
-
5
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3
1
1
12 reps
12 reps
12 reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4
8 reps
70%
8
Lying Tricep Extension (Barbell)
2
2
10 reps
10 reps
70%
50%
9
Ab Wheel
3
16 reps
-
10
Sit Up
1
1
1
22 reps
16 reps
18 reps
-
-
-
11
Hanging Leg Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
1
16 reps
16 reps
16 reps
16 reps
16 reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
18 reps
40%
50%
60%
70%
80%
40%
4
Push Up
5
12 reps
-
5
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3
1
1
12 reps
12 reps
12 reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4
8 reps
70%
8
Lying Tricep Extension (Barbell)
2
2
10 reps
10 reps
70%
50%
9
Ab Wheel
3
16 reps
-
10
Sit Up
1
1
1
22 reps
16 reps
18 reps
-
-
-
11
Hanging Leg Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
1
16 reps
16 reps
16 reps
16 reps
16 reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
18 reps
40%
50%
60%
70%
80%
40%
4
Push Up
5
12 reps
-
5
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3
1
1
12 reps
12 reps
12 reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4
8 reps
70%
8
Lying Tricep Extension (Barbell)
2
2
10 reps
10 reps
70%
50%
9
Ab Wheel
3
16 reps
-
10
Sit Up
1
1
1
22 reps
16 reps
18 reps
-
-
-
11
Hanging Leg Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
1
16 reps
16 reps
16 reps
16 reps
16 reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
18 reps
40%
50%
60%
70%
80%
40%
4
Push Up
5
12 reps
-
5
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3
1
1
12 reps
12 reps
12 reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4
8 reps
70%
8
Lying Tricep Extension (Barbell)
2
2
10 reps
10 reps
70%
50%
9
Ab Wheel
3
16 reps
-
10
Sit Up
1
1
1
22 reps
16 reps
18 reps
-
-
-
11
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
30%
3
Deadlift (Barbell)
2
1
1
6 reps
8 reps
10 reps
65%
50%
30%
4
Face Pull
1
1
1
1
12 reps
16 reps
22 reps
18 reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3
1
12 reps
16 reps
50%
60%
6
Lat Pulldown
1
1
1
1
1
12 reps
16 reps
22 reps
16 reps
12 reps
50%
60%
70%
80%
90%
7
T-Bar Row
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
11
Ab Wheel
4
12 reps
-
12
Plank
2
2
1
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
30%
3
Deadlift (Barbell)
2
1
1
6 reps
8 reps
10 reps
65%
50%
30%
4
Face Pull
1
1
1
1
12 reps
16 reps
22 reps
18 reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3
1
12 reps
16 reps
50%
60%
6
Lat Pulldown
1
1
1
1
1
12 reps
16 reps
22 reps
16 reps
12 reps
50%
60%
70%
80%
90%
7
T-Bar Row
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
11
Ab Wheel
4
12 reps
-
12
Plank
2
2
1
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
30%
3
Deadlift (Barbell)
2
1
1
6 reps
8 reps
10 reps
65%
50%
30%
4
Face Pull
1
1
1
1
12 reps
16 reps
22 reps
18 reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3
1
12 reps
16 reps
50%
60%
6
Lat Pulldown
1
1
1
1
1
12 reps
16 reps
22 reps
16 reps
12 reps
50%
60%
70%
80%
90%
7
T-Bar Row
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
11
Ab Wheel
4
12 reps
-
12
Plank
2
2
1
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
30%
3
Deadlift (Barbell)
2
1
1
6 reps
8 reps
10 reps
65%
50%
30%
4
Face Pull
1
1
1
1
12 reps
16 reps
22 reps
18 reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3
1
12 reps
16 reps
50%
60%
6
Lat Pulldown
1
1
1
1
1
12 reps
16 reps
22 reps
16 reps
12 reps
50%
60%
70%
80%
90%
7
T-Bar Row
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
11
Ab Wheel
4
12 reps
-
12
Plank
2
2
1
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
12 reps
12 reps
12 reps
12 reps
40%
40%
50%
60%
70%
2
Leg Press
1
1
1
1
1
20 reps
12 reps
12 reps
12 reps
26 reps
50%
60%
70%
80%
80%
3
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
20%
30%
40%
50%
4
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Seated Calf Raise
2
1
1
12 reps
12 reps
12 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 reps
-
8
Ab Wheel
3
10 reps
-
9
Plank
3
1 mins
-
10
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
12 reps
12 reps
12 reps
12 reps
40%
40%
50%
60%
70%
2
Leg Press
1
1
1
1
1
20 reps
12 reps
12 reps
12 reps
26 reps
50%
60%
70%
80%
80%
3
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
20%
30%
40%
50%
4
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Seated Calf Raise
2
1
1
12 reps
12 reps
12 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 reps
-
8
Ab Wheel
3
10 reps
-
9
Plank
3
1 mins
-
10
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
12 reps
12 reps
12 reps
12 reps
40%
40%
50%
60%
70%
2
Leg Press
1
1
1
1
1
20 reps
12 reps
12 reps
12 reps
26 reps
50%
60%
70%
80%
80%
3
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
20%
30%
40%
50%
4
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Seated Calf Raise
2
1
1
12 reps
12 reps
12 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 reps
-
8
Ab Wheel
3
10 reps
-
9
Plank
3
1 mins
-
10
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
12 reps
12 reps
12 reps
12 reps
40%
40%
50%
60%
70%
2
Leg Press
1
1
1
1
1
20 reps
12 reps
12 reps
12 reps
26 reps
50%
60%
70%
80%
80%
3
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
20%
30%
40%
50%
4
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Seated Calf Raise
2
1
1
12 reps
12 reps
12 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 reps
-
8
Ab Wheel
3
10 reps
-
9
Plank
3
1 mins
-
10
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
20%
30%
40%
3
High Row
4
12 reps
50%
4
Face Pull
4
12 reps
-
5
Band Pull Apart
4
12 reps
-
6
Overhead Press (Barbell)
6
12 reps
-
7
Push Up
3
10 reps
-
8
Front Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
20%
30%
40%
3
High Row
4
12 reps
50%
4
Face Pull
4
12 reps
-
5
Band Pull Apart
4
12 reps
-
6
Overhead Press (Barbell)
6
12 reps
-
7
Push Up
3
10 reps
-
8
Front Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
20%
30%
40%
3
High Row
4
12 reps
50%
4
Face Pull
4
12 reps
-
5
Band Pull Apart
4
12 reps
-
6
Overhead Press (Barbell)
6
12 reps
-
7
Push Up
3
10 reps
-
8
Front Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
20%
30%
40%
3
High Row
4
12 reps
50%
4
Face Pull
4
12 reps
-
5
Band Pull Apart
4
12 reps
-
6
Overhead Press (Barbell)
6
12 reps
-
7
Push Up
3
10 reps
-
8
Front Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
40%
80%
2
Hammer Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
4
Concentration Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3
12 reps
40%
6
Seated Dumbbell Curl
4
12 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
4
12 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Dumbbell Bench Pullover
3
12 reps
-
11
Tricep Rope Push Down (Cable)
4
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
5
12 reps
-
13
Single Arm Tricep Extension (Cable)
6
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
40%
80%
2
Hammer Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
4
Concentration Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3
12 reps
40%
6
Seated Dumbbell Curl
4
12 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
4
12 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Dumbbell Bench Pullover
3
12 reps
-
11
Tricep Rope Push Down (Cable)
4
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
5
12 reps
-
13
Single Arm Tricep Extension (Cable)
6
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
40%
80%
2
Hammer Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
4
Concentration Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3
12 reps
40%
6
Seated Dumbbell Curl
4
12 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
4
12 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Dumbbell Bench Pullover
3
12 reps
-
11
Tricep Rope Push Down (Cable)
4
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
5
12 reps
-
13
Single Arm Tricep Extension (Cable)
6
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
40%
80%
2
Hammer Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
4
Concentration Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3
12 reps
40%
6
Seated Dumbbell Curl
4
12 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
4
12 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Dumbbell Bench Pullover
3
12 reps
-
11
Tricep Rope Push Down (Cable)
4
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
5
12 reps
-
13
Single Arm Tricep Extension (Cable)
6
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
2
Abs Crunch (Bodyweight)
4
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
5
Plank
3
2 mins
-
6
Sit Up
3
12 reps
-
7
Ab Wheel
3
12 reps
-
8
Decline Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
2
Abs Crunch (Bodyweight)
4
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
5
Plank
3
2 mins
-
6
Sit Up
3
12 reps
-
7
Ab Wheel
3
12 reps
-
8
Decline Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
2
Abs Crunch (Bodyweight)
4
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
5
Plank
3
2 mins
-
6
Sit Up
3
12 reps
-
7
Ab Wheel
3
12 reps
-
8
Decline Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
2
Abs Crunch (Bodyweight)
4
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
5
Plank
3
2 mins
-
6
Sit Up
3
12 reps
-
7
Ab Wheel
3
12 reps
-
8
Decline Crunch
3
12 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Arnold Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
20%
30%
40%
3
High Row
4 Sets
12 Reps
50%
4
Face Pull
4 Sets
12 Reps
-
5
Band Pull Apart
4 Sets
12 Reps
-
6
Overhead Press (Barbell)
6 Sets
12 Reps
-
7
Push Up
3 Sets
10 Reps
-
8
Front Raise
3 Sets
12 Reps
-
Day 1
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
16 Reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
18 Reps
40%
50%
60%
70%
80%
40%
4
Push Up
5 Sets
12 Reps
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
70%
8
Lying Tricep Extension (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
70%
50%
9
Ab Wheel
3 Sets
16 Reps
-
10
Sit Up
1 Set
1 Set
1 Set
22 Reps
16 Reps
18 Reps
-
-
-
11
Hanging Leg Raise
3 Sets
8 Reps
-
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
30%
3
Deadlift (Barbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
10 Reps
65%
50%
30%
4
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
16 Reps
22 Reps
18 Reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
16 Reps
50%
60%
6
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
16 Reps
22 Reps
16 Reps
12 Reps
50%
60%
70%
80%
90%
7
T-Bar Row
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4 Sets
10 Reps
-
9
Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
10
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
11
Ab Wheel
4 Sets
12 Reps
-
12
Plank
2 Sets
2 Sets
1 Set
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
12 Reps
40%
40%
50%
60%
70%
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
12 Reps
26 Reps
50%
60%
70%
80%
80%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
20%
30%
40%
50%
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
5
Seated Calf Raise
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
60%
70%
6
Hanging Leg Raise
3 Sets
10 Reps
-
7
Sit Up
3 Sets
10 Reps
-
8
Ab Wheel
3 Sets
10 Reps
-
9
Plank
3 Sets
1 mins
-
10
Decline Crunch
3 Sets
10 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
40%
80%
2
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
4
Concentration Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
40%
6
Seated Dumbbell Curl
4 Sets
12 Reps
-
7
Preacher Curl (Barbell)
3 Sets
12 Reps
-
8
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
9
Bench Press (Close Grip)
3 Sets
10 Reps
-
10
Dumbbell Bench Pullover
3 Sets
12 Reps
-
11
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
12
V-Handle Tricep Pushdown (Cable)
5 Sets
12 Reps
-
13
Single Arm Tricep Extension (Cable)
6 Sets
8 Reps
-
Day 6
1
Jog
1 Set
60 mins
-
2
Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
3
Reverse Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
4
Hanging Leg Raise
4 Sets
12 Reps
-
5
Plank
3 Sets
2 mins
-
6
Sit Up
3 Sets
12 Reps
-
7
Ab Wheel
3 Sets
12 Reps
-
8
Decline Crunch
3 Sets
12 Reps
-