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12 Weeks Bikini Comp Ready

by S M
30 athletes joined

Program Description

Taken from the website Muscle and Strength my own use: 12 Week program to get the body ready for bikini competition. Needs to be done in conjunction with proper nutrition. Aim for 30 to 45 minutes of cardio five times a week in addition to the exercises (stair machine, bike or treadmill 10% incline).

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 21, 2024 03:11
  • Last Edited
    Jun 18, 2025 12:07

Summary

Get ready to sculpt your physique with the 12 Weeks Bikini Comp Ready program! This comprehensive 12-week plan is designed for those serious about achieving a competition-ready body, featuring a rigorous 7-day workout schedule that combines strength training, cardio, and yoga. Each workout is meticulously crafted to enhance muscle definition and boost endurance, ensuring you stay on track to meet your goals. With a full gym setup, you'll have access to a variety of exercises that challenge every muscle group, pushing you to new heights in your fitness journey. Embrace the challenge and transform your body!
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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
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cardio 30-45min
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
1
20 reps
-
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Seated Military Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Seated Military Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Seated Military Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
1
12 reps
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
1
12 reps
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
1
12 reps
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
1
12 reps
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Cardio 30-45min
1 Set
45 mins
-
Day 7
1
Cardio 30-45min
1 Set
45 mins
-
Day 5
1
Cardio 30-45min
1 Set
30 mins
-
2
Yoga
1 Set
20 mins
-
Day 3
1
Leg Extension
3 Sets
30 Reps
-
2
Lunge (Barbell)
3 Sets
20 Reps
-
3
Leg Press
3 Sets
30 Reps
-
4
Stiff Leg Deadlift
3 Sets
20 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
4
Straight Bar Lat Extension
3 Sets
12 Reps
-
5
Hyperextension
3 Sets
10 Reps
-
6
Broomstick Twist
2 Sets
100 Reps
-
7
Lying Knee Raise
3 Sets
20 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
9
Cardio 30-45min
1 Set
30 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Reverse Pec Deck
2 Sets
15 Reps
-
6
Lateral Raise (Cable)
2 Sets
15 Reps
-
7
Front Raise
2 Sets
15 Reps
-
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
-
9
Cardio 30-45min
1 Set
-
Day 6
1
Hyperextension
2 Sets
20 Reps
-
2
Stiff Leg Deadlift
3 Sets
12 Reps
-
3
Pullover (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9
Broomstick Twist
2 Sets
100 Reps
-
10
Hanging Leg Raise
3 Sets
20 Reps
-