logo
BoostcampPNG

Cut Phase 1

by 安家慶
5.0
(1 rating)

Program Description

Slowly lose fat not trying to rush things.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 02, 2024 06:45
  • Last Edited
    Jun 18, 2025 10:49

Summary

Embark on a transformative journey with "Cut Phase 1," a focused 6-week program designed to sculpt your physique and enhance your strength. Committing to 6 days a week, you'll engage in a variety of targeted exercises, from hamstring-focused leg workouts to chest and back routines, all utilizing a full gym setup. This program emphasizes high-rep ranges and intensity to maximize fat loss while preserving muscle. Get ready to push your limits and achieve the lean, defined look you’ve been striving for!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
-
2
Forearm Internal Rotation
1
8-16 reps
-
3
Forearm Raise
1
6-15 reps
-
4
Abs Crunch (Weighted)
2
10-20 reps
-
5
Hanging Leg Raise
2
10-20 reps
-
6
Side Plank
2
1-2 mins
-
7
Romanian Deadlift (Barbell)
2
8-10 reps
-
8
Leg Extension
2
10-20 reps
-
9
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
10
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
1
8-16 reps
80%
3
Forearm Raise
1
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
1
8-16 reps
80%
3
Forearm Raise
1
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
2
8-16 reps
80%
3
Forearm Raise
2
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
2
8-16 reps
80%
3
Forearm Raise
2
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
2
8-16 reps
80%
3
Forearm Raise
2
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
-
2
Tibialis Raise
2
10-30 reps
-
3
Lateral Raise (Dumbbell)
2
10-18 reps
-
4
Upright Row (Barbell)
2
12-16 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-15 reps
-
7
Chest Fly (Machine)
1
10-15 reps
-
8
Tricep Pushdown (Cable)
2
14-18 reps
-
9
JM Press
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
80%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
2
14-18 reps
90%
9
JM Press
2
10-15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
80%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
2
14-18 reps
90%
9
JM Press
2
10-15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
80%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
3
14-18 reps
90%
9
JM Press
3
10-15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
80%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
3
14-18 reps
90%
9
JM Press
3
10-15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
80%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
3
14-18 reps
90%
9
JM Press
3
10-15 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
-
2
Reverse Pec Deck
1
12-16 reps
-
3
Abs Crunch (Weighted)
2
10-20 reps
-
4
Side Plank
2
1-2 mins
50%
5
Hanging Leg Raise
2
10-20 reps
50%
6
Face Pull
1
12-16 reps
70%
7
Rear Delt Fly (Cable)
2
12-18 reps
70%
8
Reverse Pec Deck
1
10-18 reps
70%
9
Bent Over Row (Barbell)
2
10-15 reps
70%
10
Straight Arm Pulldown
2
14-18 reps
70%
11
Shrug (Dumbbell)
1
15-20 reps
70%
12
Preacher Curl (Dumbbell)
2
14-16 reps
60%
13
Bicep Curl (Barbell)
2
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
90%
2
Abs Crunch (Weighted)
2
10-20 reps
70%
3
Side Plank
2
1-2 mins
70%
4
Face Pull
1
12-16 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
12-16 reps
90%
8
Reverse Pec Deck
1
10-18 reps
70%
9
Bent Over Row (Barbell)
3
10-15 reps
70%
10
Straight Arm Pulldown
3
14-18 reps
70%
11
Shrug (Dumbbell)
2
15-20 reps
70%
12
Preacher Curl (Dumbbell)
2
14-16 reps
60%
13
Bicep Curl (Barbell)
2
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
90%
2
Abs Crunch (Weighted)
2
10-20 reps
70%
3
Hanging Leg Raise
2
10-20 reps
70%
4
Side Plank
2
1-2 mins
70%
5
Face Pull
1
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Bent Over Row (Barbell)
3
10-15 reps
70%
9
Straight Arm Pulldown
3
14-18 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Preacher Curl (Dumbbell)
2
14-16 reps
60%
12
Bicep Curl (Barbell)
2
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
90%
2
Hanging Leg Raise
2
10-20 reps
70%
3
Abs Crunch (Weighted)
2
10-20 reps
70%
4
Side Plank
2
1-2 mins
70%
5
Face Pull
2
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Bent Over Row (Barbell)
3
10-15 reps
70%
9
Straight Arm Pulldown
3
14-18 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Preacher Curl (Dumbbell)
3
14-16 reps
60%
12
Bicep Curl (Barbell)
3
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
90%
2
Hanging Leg Raise
2
10-20 reps
70%
3
Abs Crunch (Weighted)
2
10-20 reps
70%
4
Side Plank
2
1-2 mins
70%
5
Face Pull
2
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Bent Over Row (Barbell)
3
10-15 reps
70%
9
Straight Arm Pulldown
3
14-18 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Preacher Curl (Dumbbell)
3
14-16 reps
60%
12
Bicep Curl (Barbell)
3
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
90%
2
Hanging Leg Raise
2
10-20 reps
70%
3
Abs Crunch (Weighted)
2
10-20 reps
70%
4
Side Plank
2
1-2 mins
70%
5
Face Pull
2
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Bent Over Row (Barbell)
3
10-15 reps
70%
9
Straight Arm Pulldown
3
14-18 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Preacher Curl (Dumbbell)
3
14-16 reps
60%
12
Bicep Curl (Barbell)
3
8-12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
1
8-16 reps
50%
3
Forearm Raise
1
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Side Plank
2
1-2 mins
50%
6
Abs Crunch (Weighted)
2
10-20 reps
50%
7
Leg Curl
2
10-20 reps
70%
8
Platz Squat
2
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
1
8-16 reps
50%
3
Forearm Raise
1
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Side Plank
2
1-2 mins
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
1
8-16 reps
50%
3
Forearm Raise
1
6-15 reps
60%
4
Side Plank
2
1-2 mins
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Hanging Leg Raise
2
10-20 reps
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
2
8-16 reps
50%
3
Forearm Raise
2
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Side Plank
2
1-2 mins
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
2
8-16 reps
50%
3
Forearm Raise
2
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Side Plank
2
1-2 mins
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
2
8-16 reps
50%
3
Forearm Raise
2
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Side Plank
2
1-2 mins
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
60%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
2
8-12 reps
70%
6
Dip (Bodyweight)
2
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
2
8-12 reps
70%
9
Tricep Pushdown (Cable)
2
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
60%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
2
8-12 reps
70%
9
Tricep Pushdown (Cable)
2
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
60%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
2
8-12 reps
70%
9
Tricep Pushdown (Cable)
2
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
60%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
3
8-12 reps
70%
9
Tricep Pushdown (Cable)
3
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
60%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
3
8-12 reps
70%
9
Tricep Pushdown (Cable)
3
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
60%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
3
8-12 reps
70%
9
Tricep Pushdown (Cable)
3
14-18 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-20 reps
50%
3
Abs Crunch (Weighted)
2
10-20 reps
50%
4
Side Plank
2
1-2 mins
50%
5
Rear Delt Fly (Cable)
2
12-18 reps
70%
6
Reverse Pec Deck
1
10-18 reps
70%
7
Face Pull
1
12-16 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
Pull-Up (Assisted)
1
10-20 reps
70%
10
Shrug (Dumbbell)
1
15-20 reps
70%
11
One Arm Bent Over Row
2
10-15 reps
70%
12
Hammer Curl
2
8-12 reps
70%
13
Preacher Curl (Dumbbell)
2
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-20 reps
50%
3
Side Plank
2
1-2 mins
50%
4
Abs Crunch (Weighted)
2
10-20 reps
50%
5
Face Pull
1
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Pull-Up (Bodyweight)
2
10-20 reps
70%
8
Reverse Pec Deck
1
10-18 reps
70%
9
Pull-Up (Assisted)
2
10-20 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Hammer Curl
2
8-12 reps
70%
12
One Arm Bent Over Row
3
10-15 reps
70%
13
Preacher Curl (Dumbbell)
2
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
-
2
Abs Crunch (Weighted)
2
10-20 reps
50%
3
Hanging Leg Raise
2
10-20 reps
50%
4
Face Pull
1
12-16 reps
70%
5
Side Plank
2
1-2 mins
50%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
Pull-Up (Assisted)
2
10-20 reps
70%
10
One Arm Bent Over Row
3
10-15 reps
70%
11
Hammer Curl
2
8-12 reps
70%
12
Shrug (Dumbbell)
2
15-20 reps
70%
13
Preacher Curl (Dumbbell)
2
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
-
2
Abs Crunch (Weighted)
2
10-20 reps
50%
3
Side Plank
2
1-2 mins
50%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Rear Delt Fly (Cable)
2
12-18 reps
70%
6
Face Pull
2
12-16 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
One Arm Bent Over Row
3
10-15 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Pull-Up (Assisted)
2
10-20 reps
70%
12
Hammer Curl
3
8-12 reps
70%
13
Preacher Curl (Dumbbell)
3
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
-
2
Abs Crunch (Weighted)
2
10-20 reps
50%
3
Side Plank
2
1-2 mins
50%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Rear Delt Fly (Cable)
2
12-18 reps
70%
6
Face Pull
2
12-16 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
One Arm Bent Over Row
3
10-15 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Pull-Up (Assisted)
2
10-20 reps
70%
12
Hammer Curl
3
8-12 reps
70%
13
Preacher Curl (Dumbbell)
3
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
-
2
Abs Crunch (Weighted)
2
10-20 reps
50%
3
Side Plank
2
1-2 mins
50%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Rear Delt Fly (Cable)
2
12-18 reps
70%
6
Face Pull
2
12-16 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
One Arm Bent Over Row
3
10-15 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Pull-Up (Assisted)
2
10-20 reps
70%
12
Hammer Curl
3
8-12 reps
70%
13
Preacher Curl (Dumbbell)
3
14-16 reps
70%
Week 1
1 / 6 Weeks
Day 1
1
Forearm Curl
2 Sets
8-15 Reps
-
2
Forearm Internal Rotation
1 Set
8-16 Reps
-
3
Forearm Raise
1 Set
6-15 Reps
-
4
Abs Crunch (Weighted)
2 Sets
10-20 Reps
-
5
Hanging Leg Raise
2 Sets
10-20 Reps
-
6
Side Plank
2 Sets
1-2 mins
-
7
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
8
Leg Extension
2 Sets
10-20 Reps
-
9
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
10
Back Extension (Weighted)
2 Sets
10-15 Reps
-
Day 2
1
Standing Calf Raise
2 Sets
10-20 Reps
-
2
Tibialis Raise
2 Sets
10-30 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
10-18 Reps
-
4
Upright Row (Barbell)
2 Sets
12-16 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
6
Chest Press (Machine)
2 Sets
8-15 Reps
-
7
Chest Fly (Machine)
1 Set
10-15 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
14-18 Reps
-
9
JM Press
2 Sets
10-15 Reps
-
Day 3
1
Shoulder Press (Plate Loaded)
2 Sets
10-15 Reps
-
2
Reverse Pec Deck
1 Set
12-16 Reps
-
3
Abs Crunch (Weighted)
2 Sets
10-20 Reps
-
4
Side Plank
2 Sets
1-2 mins
50%
5
Hanging Leg Raise
2 Sets
10-20 Reps
50%
6
Face Pull
1 Set
12-16 Reps
70%
7
Rear Delt Fly (Cable)
2 Sets
12-18 Reps
70%
8
Reverse Pec Deck
1 Set
10-18 Reps
70%
9
Bent Over Row (Barbell)
2 Sets
10-15 Reps
70%
10
Straight Arm Pulldown
2 Sets
14-18 Reps
70%
11
Shrug (Dumbbell)
1 Set
15-20 Reps
70%
12
Preacher Curl (Dumbbell)
2 Sets
14-16 Reps
60%
13
Bicep Curl (Barbell)
2 Sets
8-12 Reps
60%
Day 4
1
Wrist Curls
2 Sets
8-12 Reps
60%
2
Forearm External Rotation
1 Set
8-16 Reps
50%
3
Forearm Raise
1 Set
6-15 Reps
60%
4
Hanging Leg Raise
2 Sets
10-20 Reps
50%
5
Side Plank
2 Sets
1-2 mins
50%
6
Abs Crunch (Weighted)
2 Sets
10-20 Reps
50%
7
Leg Curl
2 Sets
10-20 Reps
70%
8
Platz Squat
2 Sets
8-12 Reps
70%
9
Hack Squat
2 Sets
10-12 Reps
70%
10
Sissy Squat (Weighted)
3 Sets
10-15 Reps
50%
Day 5
1
Standing Calf Raise
2 Sets
10-20 Reps
60%
2
Tibialis Raise
2 Sets
10-30 Reps
80%
3
Lateral Raise (Dumbbell)
2 Sets
10-18 Reps
70%
4
Upright Row (Barbell)
2 Sets
12-16 Reps
70%
5
Incline Chest Press (Machine)
2 Sets
8-12 Reps
70%
6
Dip (Bodyweight)
2 Sets
10-15 Reps
70%
7
Chest Fly (Machine)
1 Set
10-15 Reps
60%
8
Overhead Extension (Dumbbell)
2 Sets
8-12 Reps
70%
9
Tricep Pushdown (Cable)
2 Sets
14-18 Reps
70%
Day 6
1
Shoulder Press (Plate Loaded)
2 Sets
10-15 Reps
-
2
Hanging Leg Raise
2 Sets
10-20 Reps
50%
3
Abs Crunch (Weighted)
2 Sets
10-20 Reps
50%
4
Side Plank
2 Sets
1-2 mins
50%
5
Rear Delt Fly (Cable)
2 Sets
12-18 Reps
70%
6
Reverse Pec Deck
1 Set
10-18 Reps
70%
7
Face Pull
1 Set
12-16 Reps
70%
8
Pull-Up (Bodyweight)
2 Sets
10-20 Reps
70%
9
Pull-Up (Assisted)
1 Set
10-20 Reps
70%
10
Shrug (Dumbbell)
1 Set
15-20 Reps
70%
11
One Arm Bent Over Row
2 Sets
10-15 Reps
70%
12
Hammer Curl
2 Sets
8-12 Reps
70%
13
Preacher Curl (Dumbbell)
2 Sets
14-16 Reps
70%