Program Description
Transform your physique in just 10 weeks with this 5-day program—sculpt strength and confidence through bodyweight and gym training.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedSep 26, 2025 12:14
- Last EditedOct 04, 2025 01:04
Summary
Get ready to transform your physique with this comprehensive 10-week, 5-day workout program designed for those serious about building strength and muscle. Each session targets key muscle groups through a variety of exercises, including classic lifts like the Deadlift and Bench Press, alongside effective isolation movements for arms and triceps. With a mix of free weights, machines, and bodyweight exercises, you'll experience balanced training that enhances both strength and endurance. Commit to this program, and watch your gains soar as you push your limits week after week!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.1%
Triceps
11.8%
Chest
11.5%
Abs
10.2%
Hamstrings
7.4%
Glutes
6.3%
Middle Delts
5.9%
Quadriceps
5.8%
Biceps
5.1%
Rear Delts
4.5%
Lower Back
4.1%
Upper Back
2.7%
Forearms
2.3%
Adductors
2.2%
Cardio
2.1%
Calves
2.1%
Abductors
2%
Olympic
1.7%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
-
2
Bicep Curl (Cable)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Bicep Curl (Barbell)
3
21 reps
-
5
Tricep Pushdown (Cable)
3
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Dip (Bodyweight)
3
12 reps
-
8
Bench Press (Close Grip)
3
10 reps
-
9
Cardio
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Lunge (Barbell)
6
14 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Calf Raise Single
5
14 reps
-
6
Leg Press (45 Degrees)
3
10 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Push Up
3
-
7
Plate Loaded Bench Press
3
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Front Raise
3
8 reps
-
6
Lying Rear Lateral Raise
3
10 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
20 reps
-
2
Weighted Russian Twist
4
20 reps
-
3
Single Arm Farmer Carry
4
1 mins
-
4
Hanging Leg Raise
4
20 reps
-
5
Glute Bridge Hold
4
20 reps
-
6
Plank
4
1 mins
-
7
Side Plank
4
1 mins
-
8
Cardio
1
30 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Seated Dumbbell Curl3 Sets
10 Reps
-
2
Bicep Curl (Cable)3 Sets
-
3
Preacher Curl (EZ Bar)3 Sets
-
4
Bicep Curl (Barbell)3 Sets
21 Reps
-
5
Tricep Pushdown (Cable)3 Sets
-
6
Skull Crusher (Dumbbell)3 Sets
12 Reps
-
7
Dip (Bodyweight)3 Sets
12 Reps
-
8
Bench Press (Close Grip)3 Sets
10 Reps
-
9
Cardio1 Set
35 mins
-
Day 2
1
Deadlift (Barbell)4 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
3
Lunge (Barbell)6 Sets
14 Reps
-
4
Seated Hamstring Curl3 Sets
20 Reps
-
5
Calf Raise Single5 Sets
14 Reps
-
6
Leg Press (45 Degrees)3 Sets
10 Reps
-
7
Cardio1 Set
30 mins
-
Day 3
1
Bench Press (Dumbbell)4 Sets
12 Reps
-
2
Bench Press (Barbell)3 Sets
6 Reps
-
3
Decline Bench Press (Barbell)3 Sets
10 Reps
-
4
Cable Crossover3 Sets
10 Reps
-
5
Incline Chest Fly (Dumbbell)3 Sets
10 Reps
-
6
Push Up3 Sets
-
7
Plate Loaded Bench Press3 Sets
-
8
Cardio1 Set
30 mins
-
Day 4
1
Push Press (Barbell)3 Sets
6 Reps
-
2
Military Press (Barbell)3 Sets
6 Reps
-
3
Arnold Press3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
8 Reps
-
5
Front Raise3 Sets
8 Reps
-
6
Lying Rear Lateral Raise3 Sets
10 Reps
-
7
Cardio1 Set
30 mins
-
Day 5
1
Mountain Climber4 Sets
20 Reps
-
2
Weighted Russian Twist4 Sets
20 Reps
-
3
Single Arm Farmer Carry4 Sets
1 mins
-
4
Hanging Leg Raise4 Sets
20 Reps
-
5
Glute Bridge Hold4 Sets
20 Reps
-
6
Plank4 Sets
1 mins
-
7
Side Plank4 Sets
1 mins
-
8
Cardio1 Set
30 mins
-