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Ice Machine

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4 athletes joined

Program Description

Push Pull Legs Split to track progress

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 01, 2024 08:36
  • Last Edited
    Oct 01, 2024 09:19
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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
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Tricep Extension (Cable)
3
8 reps
3
Lateral Raise (Dumbbell)
3
8 reps
4
Chest Fly (Machine)
3
8 reps
5
Abs Crunch (Bodyweight)
3
12 reps
6
Russian Twist
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
2
Lat Pulldown
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Standing Calf Raise
3
12 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Tricep Rope Push Down (Cable)
3
8 reps
3
Shrug (Dumbbell)
3
8 reps
4
Push Up
3
8 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
2
Lat Pulldown (Single Arm)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Hammer Curl
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Abs Crunch (Bodyweight)
3
12 reps
7
Russian Twist
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
2
Leg Extension
3
8 reps
3
Hamstring Curl
3
8 reps
4
Standing Calf Raise
3
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
8 reps
6
Plank
3
0.45-1 mins
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Tricep Extension (Cable)
3 Sets
8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
8 Reps
5
Abs Crunch (Bodyweight)
3 Sets
12 Reps
6
Russian Twist
3 Sets
12 Reps
Day 2
1
Seated Row (Cable)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Reverse Abs Crunch (Bodyweight)
3 Sets
8 Reps
6
Plank
3 Sets
0.45-1 mins
Day 3
1
Goblet Squat
3 Sets
8 Reps
2
Leg Extension
3 Sets
8 Reps
3
Hamstring Curl
3 Sets
8 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
12 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Russian Twist
3 Sets
12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Push Up
3 Sets
8 Reps
5
Reverse Abs Crunch (Bodyweight)
3 Sets
8 Reps
6
Plank
3 Sets
0.45-1 mins
Day 5
1
Dumbbell Row
3 Sets
8 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Rear Delt Fly (Machine)
3 Sets
8 Reps
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
7
Russian Twist
3 Sets
12 Reps
Day 6
1
Lunge (Dumbbell)
3 Sets
8 Reps
2
Leg Extension
3 Sets
8 Reps
3
Hamstring Curl
3 Sets
8 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Reverse Abs Crunch (Bodyweight)
3 Sets
8 Reps
6
Plank
3 Sets
0.45-1 mins