Program Description
🔥 Purpose of the "Unrecognizable" Program To ignite total transformation — physically, mentally, and emotionally — over 90 days by pushing past perceived limits, breaking excuses, and proving that discipline, not luck, defines success. This program is for anyone who's ever been doubted — by others or themselves. It’s designed to build a body that turns heads and a mindset that turns doubters into believers. ✅ Key Focus Areas: Body Recomposition: Lose fat, build muscle, and reshape your physique. Mental Toughness: Cultivate discipline, confidence, and unstoppable focus. Lifestyle Habits: Build daily habits that support long-term success — not just a quick fix. Accountability: You’ll be challenged, tracked, and guided — no hiding, no slacking. Identity Shift: You won’t just look different — you’ll be different. Nutrition:
Program Overview
- LevelIntermediate
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout50 minutes
- CreatedJun 25, 2025 03:11
- Last EditedJun 25, 2025 09:06
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Machine)
4
12 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Machine)
4
12 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Machine)
4
12 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Machine)
4
12 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
T-Bar Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
T-Bar Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
T-Bar Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
T-Bar Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Abs Crunch (Machine)
1
-
3
Russian Twist
1
-
4
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Seated Hamstring Curl
4
15 reps
-
3
Split Squat (Smith Machine)
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Seated Hamstring Curl
4
15 reps
-
3
Split Squat (Smith Machine)
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Seated Hamstring Curl
4
15 reps
-
3
Split Squat (Smith Machine)
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Seated Hamstring Curl
4
15 reps
-
3
Split Squat (Smith Machine)
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
4
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
4
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
4
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
4
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
12 reps
-
3
Front Raise
3
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
12 reps
-
3
Front Raise
3
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
12 reps
-
3
Front Raise
3
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
12 reps
-
3
Front Raise
3
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
4
15 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
4
15 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
4
15 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
4
15 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deficit Deadlift (Barbell)
3
8 reps
-
3
Face Pull
4
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Cardio
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deficit Deadlift (Barbell)
3
8 reps
-
3
Face Pull
4
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Cardio
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deficit Deadlift (Barbell)
3
8 reps
-
3
Face Pull
4
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Cardio
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deficit Deadlift (Barbell)
3
8 reps
-
3
Face Pull
4
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Cardio
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Sumo Squat
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Sumo Squat
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Sumo Squat
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Sumo Squat
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Lat Pulldown
1
-
4
Abs Crunch (Machine)
1
-
5
Russian Twist
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 14 Weeks
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Overhead Press (Machine)4 Sets
12 Reps
-
3
Lateral Raise (Machine)3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)4 Sets
12 Reps
-
5
Cardio1 Set
20-30 mins
-
Day 2
1
Pull-Up (Bodyweight)3 Sets
AMRAP
-
2
Barbell Row4 Sets
10 Reps
-
3
Lat Pulldown4 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)4 Sets
12 Reps
-
5
Cardio1 Set
20-30 mins
-
Day 3
1
Squat (Barbell)4 Sets
10 Reps
-
2
Leg Press3 Sets
12 Reps
-
3
Lunge (Bodyweight)3 Sets
20 Reps
-
4
Seated Calf Raise4 Sets
20 Reps
-
Day 4
1
Cardio1 Set
15 mins
-
Day 5
1
Bench Press (Barbell)4 Sets
10 Reps
-
2
Arnold Press4 Sets
12 Reps
-
3
Front Raise3 Sets
15 Reps
-
4
Overhead Tricep Extension (Dumbbell)3 Sets
12 Reps
-
5
Cardio1 Set
20-30 mins
-
Day 6
1
Seated Row (Cable)4 Sets
12 Reps
-
2
Deficit Deadlift (Barbell)3 Sets
8 Reps
-
3
Face Pull4 Sets
15 Reps
-
4
Hammer Curl (Dumbbell)3 Sets
15 Reps
-
5
Cardio1 Set
20-30 Reps
-
Day 7
1
Cardio1 Set
15 mins
-