logo
BoostcampPNG

Ice Machine

by
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
    Jun 18, 2025 11:56

Summary

Unleash your strength with the Ice Machine program, a comprehensive 12-week training regimen designed for serious lifters. With six days of targeted workouts each week, you'll focus on pushing, pulling, and leg movements that build muscle and enhance endurance. This program incorporates a mix of free weights and machines, ensuring a well-rounded approach to strength training. Get ready to challenge yourself and achieve your fitness goals with a structured plan that keeps you motivated and progressing every step of the way!
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
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
-