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Barbatos Cutting X Marvel Training

by Sergio Lacayo

Program Description

Train with intensity while cutting

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 18, 2026 09:56
  • Last Edited
    Feb 19, 2026 12:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.2%
Upper Back
9.4%
Rear Delts
8.3%
Middle Delts
8.1%
Triceps
8.1%
Abs
8%
Hamstrings
8%
Quadriceps
7.4%
Biceps
5.9%
Glutes
5.7%
Calves
5.6%
Lats
5.2%
Chest
4.8%
Lower Back
1.9%
Forearms
1.7%
Adductors
1.3%
Cardio
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Barbell Row
4
6-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Upright Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
4
5-8 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Squat (Barbell)
4
5-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lunge (Barbell)
3
8-12 reps
-
5
Leg Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Cable)
3
8-12 reps
-
1C
Hanging Leg Raise
3
8-12 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Chin-Up (Bodyweight)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
8-12 reps
-
1B
Lateral Raise (Dumbbell)
3
8-12 reps
-
1C
Hanging Leg Raise
3
6-30 reps
-
1D
Rear Delt Fly (Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
5-8 reps
-
3
Front Squat (Barbell)
4
6-10 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Leg Curl
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Week 1
1 / 10 Weeks
Day 1
1A
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1C
Hanging Leg Raise
1 Set
1 Set
1 Set
6-30 Reps
6-30 Reps
6-30 Reps
-
-
-
1D
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
Day 2
1A
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1C
Hanging Leg Raise
1 Set
1 Set
1 Set
6-30 Reps
6-30 Reps
6-30 Reps
-
-
-
1D
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1A
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1C
Hanging Leg Raise
1 Set
1 Set
1 Set
6-30 Reps
6-30 Reps
6-30 Reps
-
-
-
1D
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Lunge (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 4
1A
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1C
Hanging Leg Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1D
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
Day 5
1A
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
1C
Hanging Leg Raise
1 Set
1 Set
1 Set
6-30 Reps
6-30 Reps
6-30 Reps
-
-
-
1D
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
4A
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4B
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 6
1
Cardio (Zone 2)
1 Set
-
-